Three Hammers Training

The First Annual Hammer Classic!
What an amazing day!
We love you guys!

❤️

3/4
See yall tmrw

EVENT 3 — CHEST PAIN

8-MINUTE CAP
3 ROUNDS FOR TIME
300m/250m Row
35 Double Unders / 60 Single Unders
12 Dumbbell Push Press

Row
The rower monitor will be set to 0 meters before each row.
The monitor must count up to the required distance.
Athletes may use any damper setting.
Athletes must remain seated until the monitor clearly reaches the designated distance.
Athletes may adjust the damper and foot straps during the row.
Elite: 300m Men / 250m Women
RX: 300m Men / 250m Women

Double Unders — Elite
The rope must pass under the feet twice during a single jump.
The rope must rotate forward.
Only successful repetitions count.
Attempts that do not result in a completed double-under do not count.

Single Unders — RX
The rope must pass under the feet once during each jump.
The rope must rotate forward.
Only successful repetitions count.

Dumbbell Push Press
Each rep begins with the dumbbells at the shoulders.
The athlete may use a dip and drive with the legs to assist the press.
The athlete must finish with the hips, knees, and elbows fully extended.
Both dumbbells must reach a clearly locked-out overhead position.
The dumbbells must be controlled to the shoulders before beginning the next rep.
A strict press is permitted.
A push jerk is not permitted if the athlete re-bends the knees to receive the dumbbells overhead.

Elite: 50 lb Men / 35 lb Women
RX: 35 lb Men / 20 lb Women
Score: Time to complete all 3 rounds.
If the athlete reaches the 8-minute cap, score is total completed repetitions.

2/4

EVENT 2 — BAR FIGHT
2:00 to complete 15 SN**CH
1:00 REST & CHANGE WEIGHT
2:00 to complete 15 CLEAN & JERK

STANDARDS:

Sn**ch:
Each rep begins with the barbell on the ground.
The barbell must travel from the ground to overhead in one continuous movement.
A power sn**ch, squat sn**ch, muscle sn**ch, or split sn**ch is permitted.
A clean and jerk is not permitted.
The rep is complete when the barbell is overhead with the hips, knees, and arms fully extended.
The barbell must be directly over, or slightly behind, the middle of the body.
If using a split sn**ch, the feet must return to a stable position before the rep is credited.
Touch-and-go reps are permitted.
Deliberately bouncing the barbell is not permitted.
If the bar is dropped, it must settle before the next repetition.
Elite: 115 lb Men / 75 lb Women
RX: 85 lb Men / 55 lb Women

Clean & Jerk:
Each rep begins with the barbell on the ground.
The athlete must bring the barbell to the shoulders using any legal clean variation except a hang clean.
The athlete then moves the barbell overhead.
The rep is complete when the hips, knees, and arms are fully extended with the barbell directly over or slightly behind the middle of the body.
A power clean, squat clean, or split clean is permitted.
A sn**ch is not permitted.
The athlete does not need to demonstrate an additional hip/knee extension after receiving the clean before beginning the jerk.
Elite: 135 lb Men / 95 lb Women
RX: 115 lb Men / 75 lb Women

Important:
Athletes will have 1 minute between movements to rest and change their barbell weight.

Score: Combined time to complete the 15 sn**ches and 15 clean & jerks. If the athlete does not complete all reps within the 5-minute workout, score is based on total completed reps.

First of 4!

EVENT 1 — GAS LEAK
2:00 WORK / 1:00 REST × 3
200m Run + Max Thrusters in Remaining Time

Standards:
200m Run
Athletes must complete the full designated 200m course.
The athlete must cross the designated finish line before beginning thrusters.

Barbell Thruster
Each rep begins with the barbell in the front-rack position.
The athlete must squat until the crease of the hip is clearly below the top of the knee.
From the bottom of the squat, the athlete must stand and press the barbell overhead in one continuous movement.
The rep is complete when the hips, knees, and arms are fully extended and the barbell is directly over, or slightly behind, the middle of the body.
A squat clean into the first thruster is permitted.
A front squat followed by a separate jerk is not permitted.

Elite: 95 lb Men / 65 lb Women
RX: 75 lb Men / 45 lb Women
Score: Total successful thrusters completed across all 3 rounds.

Summer Field Day is on ☀️ 🏀 ⚽️ 🏈

🗓️ Sunday, July 26
⏰ 9AM
📍 Juniper Valley Park

We’re getting out of the gym for a morning of kickball, hanging out, and enjoying the summer. Bring a chair, snacks, drinks, or any games you’d like.

Family and friends are always welcome. See you there!

Success isn’t built in one workout. It’s built in the hundreds of decisions nobody sees.

The early alarms.
The late nights.
The workouts you almost skipped.
The days you showed up anyway.

That’s what this list represents.

Congratulations to everyone who earned a place in June’s Committed Club, and to our Elite Eleven for setting the standard. Your consistency doesn’t just make you better—it inspires everyone who walks through these doors.

But remember…

No one gets to defend last month’s work.

The scoreboard resets.
The excuses return.
The choice is yours all over again.

Stay committed. Stay hungry. Keep earning it.

July starts now. ⚒️🟡

Attendance tells the truth!

No opinions. No excuses. No filters.
Just work.
Congratulations to May’s Committed Club and Elite Eleven.

Earned. Not Given. 🔥

Had to highlight this day one more time.
The Acid Athletics (in house) comp was legit. 🔥
Loved seeing y’all get after it, especially on that ski, we had some sick finishes.
Can’t wait to keep throwing more and more events like this.
and keep em coming!
See yall at the next one!

(Please don’t miss the second to last slide 😂)

Due to the rainy weather tomorrow, we’ve moved our Memorial Day Murph to Monday 5/25. Hopefully the rain stays away!

Heat times will be:

• 8:00 AM
• 9:30 AM
• 11:00 AM

After the final heat we’ll be hanging out with a BBQ, so stick around after your workout. We’ve been training for this, so make sure you show up!

Whether you’re doing Murph RX, scaled, partnered, or just coming to support, we’d love to have you there.

See you there!

Ran it back. This one was strictly for the Three Hammers Crew!

No excuses.
No “fitness influencer” energy!
Just people trying to survive the workout and beat the person next to them.

Somebody always talks before the clock starts.
Nobody talks halfway through 🥵

Good crowd.
Good chaos.
We’ll do it again soon ⚡️
Up Next… In House Competition 😈