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SKILL
Snatch Progression
WOD
Teams of 3: 1 member works while the others rest. Constantly rotate through.
125m row
20 squats
15 situps
10 pushup
5 pullup
12 AMRAP
*post times/loads to comments
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STRENGTH
Straight Leg Deadlift
5×3
WOD
Sprint + Carry (45lb/25lb)
4x
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It ain’t what they call you, it’s what you answer to – W.C.Fields
Recommended Reading
How Bad is Peanut Butter Really?
Sweet Nothings? Sugar Substitutes and Weight Gain
How many pounds will you add to your back squat by the end of The Challenge?
STRENGTH
DB Step Ups
5X10 (5L/5R)
WOD
5 Power Cleans
5 Barbell Pushups
AMRAP 12
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Whether you think you can or think you can’t – you are right – Henry Ford
Recommended Reading
Nuts and Phytic Acid: Should you be concerned?
Eat Protein and Omega-3s for Superior Brain Function
STRENGTH
1a) Pull ups
1b) during the time allotted for pullups accumulate 25 wall squats.
WOD
3Min – max rep KB Swings
1 min rest
3Min – max rep T2B
1 min Rest
3Min – max rep Goblet Squat
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“Don’t live down to expectations. Go out there and do something remarkable.” ~Wendy Wasserstein
Recommended Reading
The Grossest Ingredients Hidden in Processed Foods
Get Enough Sleep to Get Lean For Summer
We are officially 2 weeks into the challenge. Starting to see some impressive strength numbers going up on the white board. How are you feeling? Have you reached out to your coach about your goals?
STRENGTH
Push Press 3-3-3-3-3
WOD
3 Push Press
10 Slam Balls
10 Abmat situps
Run Lap
AMRAP 12
*post loads/times to comments
The whole is greater than the sum of its parts – Aristotle
Recommended Reading
A General Philosophy for the Development of Weightlifters
Grocery Store Seafood: What to Eat and What to avoid
If Ads for Pointless Athletic Gear Were Honest
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