Summer Slam

40 Echo Bike Cals

40 Wallballs (20/14lbs)

30 Pull ups

30 Snatches (95/65lbs)

20 Wall Walks

20 Overhead Squats (95/65lbs)

*Split reps however

" The snake will always bite back"

Summer Slam "Jake the Snake" floater event powered by Lycan Fitness

Time Cap: 6 minutes

30 Worm Thrusters

20 Synchro Worm Burpees

10 Clean & Jerk

Weight:

Male - Worm 150lbs

Female - Worm 120lbs

Flow:

On the 3,2,1 ... Go athletes will move to the worm and complete 30 Worm Thrusters. They will than compete 20 Synchronized worm burpees & 10 clean and jerks with the worm for time.

Worm Thrusters:

Athletes will have the worm start on one shoulder, getting a full squatat the bottom where our hips break parallel. Than getting the worm up to the other side of the shoulder over the head. Full arm extension is not required here but you will need to make sure that the worm goes up over the head and the head cannot go around the back of the worm. The synchro portion of this movement is at the bottom of the squat.

Burpees over worm:

Each athlete must be parallel to the worm, with chest and thighs touching the ground. They can get down and come up from the burpee however they like. Athletes can also step or jump over the worm. The rep is counted when athletes get to the floor on the opposite side of the worm. The synchro portion of the movement will occur at the bottom of the burpee.

Worm Clean & Jerks:

Every rep must start from the floor, one smooth movement from the floor to the shoulder than overhead to the other shoulder showing control before dropping the worm to the floor.

"Macho Man"

Summer Slam "Macho Man" Event Brought to you by Caffeine & Kilos official sponsor and vendor for Summer Slam!

"Macho Man"

3 Hang Clean

3 Front Squat

3 Shoulder to Overhead

*Weight starts @ 135/85 and every 3 minutes barbell increases by 10lbs, until the final 3 minutes, athletes will choose final load.

Scaled

Min 0-3: 135/85lbs

Min 3-6: 145/95lbs

Min 6-9: 155/105lbs

Min 9-12: 165/115lbs

Min 12-15: 175/125lbs

Min 15-18: Athletes choose Final load

Scoring:

Score is combined weight in pounds of both athletes heaviest "Macho Man" complex

Flow:

This will be a ladder style event, both athletes work thier way through a series of stations with progressively heavier barbells. Both athletes will have 3 minutes to complete "Macho Man" barbell complex at each designated weight. 

- A minumim of one athlete must complete each weight to advance 

- If both athletes make it to minute 15, they both perform the last round

- Both athletes must successfully complete their lift by the 3 min mark. If athletes are still moving at the call of "3,2,1" the lift does not count.

"Macho Man" Complex

Each barbell will be preloaded, the barbell will start on the floor. Athletes must first deadlift the barbell up to their hip crease will full extension on the first rep of the hang clean. Power Cleans will be counted as a no rep & athlete will have to restart the complex. If a hang squat clean is performed on the third rep it will be counted as a front squat, meaning you will only have two more front squats to perform. The shoulder to over head can be any variation of jerk or shoulder to head movement as long as the barbell moves from the shoulders to the overhead position with knees, hips and shoulders extended in one line.

“If you don’t like it, learn to love it, Woooo!”

Summer Slam Event “Ric Flair Drip” event powered by @RXSG

15 Minute Cap

Two rounds for time:

40 Box Jumps [24”//20”]

20 Synchro Tsunami bag ground to overhead

40 Tsunami bag Box Step Overs [24”//20”]

20 Synchro Tsunami bag Thrusters

100 Ft Overhead Lunge 

Scaled:

Male - Tsunami bag 40-45lbs 

Female - Tsunami bag 25-30lbs

*Athlete A must be holding tsunami bag on the shoulders while Athlete B is stepping over. If the Tsunami bag is dropped. Step over does not count.

*One partner can only be working at a time during box jumps, step overs, & overhead lunge.

Standards:

Box Jumps:

Start with both feet on the ground, do not angle the box or jump on the corner. Two foot takeoff, stepping or jumping off the box is permitted. The rep is counted when both feet are on top of the box, hips and knees fully extended, with head and shoulders over the hips.

Synchro Tsunami bag Ground to overhead:

Tsunami bag starts on the ground. Tsunami bag must move in a continuous motion overhead. No clean and jerk. Rep is completed when the Tsunami bag is overhead with elbows, hips, and knees locked out and over the center plan of the body. Make sure the tsunami bag makes contact with the ground and not your feet. If the bag does not come into contact with the ground it will be a no rep. 

*** Only the inner tsunami bag handles can be used. Outer handles cannot be used. Synchro rep is counted when the tsunami bag is locked out overhead. 

Tsunami Bag Step Overs:

Start with both feet on the ground, do not angle the box or step over on the corner. The athlete must step up onto the box and step down on the other side. Athletes can face the box or move laterally. The rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. 

*** While Athlete A is stepping over, athlete B must be holding the tsunami bag on the back of their shoulders for the rep to count. If Athlete B, puts the bag down, the rep will not count. ***

Synchro Tsunami bag Thrusters:

Tsunami bag starts on the ground. Athlete must hold the tsunami bag into a front rack position during the squat and move from the bottom of a squat into a full lockout overhead. A full squat clean into a thruster is allowed if the tsunami bag is starting from the ground. The rep is counted when the tsunami bag is locked out overhead with hips, knees, & arms fully extended. 

*** only inner tsunami bag handles can be used. Outer handles cannot be used. Synchro point is when both tsunami bags reach lockout position overhead ***

Tsunami bag Overhead lunge:

Each lunge begins with the tsunami bag overhead and feet together. The athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the overhead lunge, the trailing knee must make contact with the ground and the tsunami bag must be above the height of the athletes head. If during the lunge, the tsunami bag comes into contact with or falls below the level of the athletes head, the athlete must stop lunging and return to the last completed section in order to continue. The rep is credited when the athlete gets both heels across the line, has the tsunami bag in the overhead position and is standing tall with hips and knees fully extended. Athlete A will complete a 50 foot overhead lunge while Partner B rest than they will alternate. Once they finish their 100ft Oh lunge they will than move back to the Box Jumps. 

*** only inner tsunami bag handles can be used. Outer handles cannot be used ***

Summer Slam “Stone Cold Stunner” Event

“Stone Cold Stunner”

Time cap

Row, 2000 m 

Partner SB Hold, (100/70lbs) 

— then —

6 Rounds for time: 

50ft Sand bag carry (100/70lbs) 

6 Hay bale Sandbag toss overs (44”)

50ft Sand bag carry (100/70lbs) 

*You go I go, 3 rounds each 

P2 rests while p1 is working and vice versa

Time Cap: 18 min 

Flow:

This workout will begin with Athlete A cleaning the sandbag up to a bear hug position. Once the sandbag is in the bear hug position than Athlete B can begin rowing. Once the sandbag is dropped the partners must switch who is rowing and allow Athlete B to get off the rower, clean the sandbag up to the bear hug position than Athlete A will begin rowing. Once 2000m is completed on the rower athletes will move to 6 rounds for time: 

50ft Sand bag carry (100lbs/70lbs)

6 Hay bale Sandbag toss overs (44”)

50ft Sand bag carry (100lbs/70lbs)

Standards:

Sandbag Bear Hug Hold/Carry
The sandbag must be held in front of the athlete’s chest, with arms wrapped around the side of the sandbag. The sandbag shall not be carried on the athlete’s shoulder.

Sandbag Over Hay Bales
The sandbag will start on the ground and must be lifted and pushed/tossed over the hay bales set at the designated height (44”) for both Men & Women. The athlete will than jump over the hay bales (44”) to complete their repetition. If the sandbag is lifted but fails to clear the Hay bale, that athlete must attempt the movement again.

*Once 2000m is completed the athlete does not have to drop the sandbag on the first toss over. 

*On the last Sandbag carry athletes must drop the sandbag once passing the 50ft marker. The sandbag cannot be handed to their partner.