WOD

EMOM 12:
1 Power Snatch (Max Effort)
*increase weight every minute (Start at 65%)

4 Sets of:
6 Pendlay Rows (Across)
20 Bulgarian Split Squats (10 each Leg)
15 GHD Sit ups/ 15 V ups
10 m Broad Jump

Do you ever wonder what we looked like 3 years ago?

AMRAP 4:
5 Power Snatches 135/95, Fx: 95/65
5 Chest 2 Bar Pull Ups, Fx: Pull Ups
Rest 4:00 (take a 400m jog)
AMRAP 4:
6 Push Jerks 135/95, Fx: 95/65
6 Toes to Bar
Rest 4:00 (take a 400m jog)
AMRAP 4:
7 Hang Power Cleans 135/95, Fx: 95/65
7 Box Jumps 30/24, fx:24/20
Rest 4:00 (take a 400m jog)
AMRAP 4:
8 Overhead Squats 135/95, Fx: 95/65
8 Hand Release Burpees over Bar

Score = total reps

The Summer Sizzle series was step 1, now it’s time to put that knowledge to the test! This 7-day eval will get you used to tracking meals, workouts, and sleep for our pre-challenge prep, before ultimately leading in to our Fall Challenge!

How it works:
From August 12-18, you’re in charge. We’ll give you the tools you need to calculate daily calories and macros, and guidance on how to track meals, workouts, and sleep.

What do I do?:
This is the week where you track EVERYTHING. If you’ve never done this before, it can be very eye-opening! If you have but have fallen off of this, it’s a great time to get back on track.

What happens next?:
Everything will be posted this week to give you time to ask any questions before the start on Sunday. Hopefully everyone gets involved, because accountability is always easier with a strong support system (that’s us!).

Keep an eye out for the 7-Day Cleanup and Pre-Challenge prep, coming soon! (Save the dates: August 19-25).

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Strength and Skill Schedule:
Monday: Back Squat
Tuesday: Quadruple AMRAP 4
Wednesday: Deadlift
Thursday: Shoulder to Overhead Complex
Friday: Front Squat
Saturday: Ring Muscle Ups
Sunday: Power Snatch

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Back Squat:
3 x 6 (ME: Working Sets start at 70%)

3 Rounds for time:
400m Run
25 Russian KB swings 32/24, Fx: 24/16
20 Abmat Sit up with Medball (ball touches floor behind head and in front of Feet) 20/14, Fx: 14/10

Bench Press:
3 x ME Bodyweight/ 60% of BW
*After each set perform a Max Effort Set of Push ups
*3:00 Rest

“Back and Forth”
6 Rounds:
2:00 on/ 2:00 off
Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups
Rounds 2 and 5: 20 Dumbbell Snatches 50/35, Fx:35/20 then Max Burpees
Rounds 3 and 6: 60 Double Unders, Fx:40 then Max HSPU

*Score is total muscle ups/pull-ups, burpees and HSPU