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Posted: January 25, 2018

Friday, 26th January

Unicorn Daily Challenge

Running
8 Rounds:
:20 Seconds On, :40 Seconds Off

Warm-up

3:00 Light Row, Bike, or Ski Erg

2 Rounds:
:30s Spiderman and Reach, each leg (Video)
:30s Walkouts (Video)
:30s Russian Baby Makers (Video)

At low intensity:
15 Air Squats
30 Single Unders
5 Box Jump Ups, step down
5 Kip Swings
5 Strict Pull-Ups
5 Slow Burpees

Barbell Warmup (empty BB):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Build steadily to our working weight on the barbell (for clean, jerk, and snatch), followed by:

1 round at moderate intensity:
5 Wallballs
15 Double-Unders
5 Box Jumps
5 Toes-to-Bar
5 Chest-to-Bar Pull-Ups
5 Barbell Facing Burpees
5 Cleans
5 Jerks
5 Snatches
1-2 Ring Muscle-Ups

Open Test

AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups