Welcome to the CLB Jacked Unicorn Program!

Click here to read an article on how to post a workout to the whiteboard and also where to find the feed.

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Warm Up:

• Row 500 then 3 rounds of
• 10 Wall Ball Light
• 5-10 Pull Ups

Aerobic capacity

2 rounds of…

• Run 800 meters, Run 400 meters, Run 200 meters rest 2 minutes between intervals

Skill:

“Muscle Up Progression”

• 10 Second Ring Support + 3 Dips
• 5 Transitions on the low Rings with Feet on the ground (Work False grip, hands in tight, aggressive transition through
• 5 Seated Muscle Up (Scale with Bands)
• 5 Strict Muscle Ups (*Film This)

Upper Body Dynamic Strength:

• Floor Press to a 1RM
• Strict Press 5×5 (Start @ 50%)
• Chest supported (Incline Bench) Bent Over alternating “See-Saw” DB Row (Hold opposite Arm at chest)  3×8
• Rolling Tricep Extension 3×20 Reps

Workout:  “Nasty Girls”

• 3 Rounds of…
• 50 Air Squats
• 7 Muscle Up
• 10 Hang Power Cleans 135/95#

Post your scores to the Whiteboard.