May
3

"Almost famous!"

Pull Up/Dip Challenge: 5-4-3-3-2
STRENGTH
Clean Complex 8 x 1 (1 Power Clean + 1 Hang Squat Clean + 1 Jerk)
METCON

3 Rounds:
1/2 Rope Climbs
10 Hang Power Snatch (75#/115#)
20 MB Cleans
Shuttle Run 30-60-30 meters
Time

May
2

"Kick it to the curb!"

Pull Up / Dip Challenge:

Day 2 : 5-4-3-2-2
(Use for both pull ups and dips and their modifications.)
METCON

5 Rounds:
10 Burpees
15 Thrusters (65#/95#)
15 Toes-2-Bar
15 OHS (65#/95#)
20 Box Jumps

As a partner WOD:
Person A starts workout, person B is running 200m

As a solo WOD:
3 Rounds. Start with a run. Every 5:00 run 400m.
Time

May
1

"Gettin’ strong!"

STRENGTH
Pull Up / Dip Challenge Technique Practice (Test max Pull Ups/Dips. If athlete can do 10+ Pull Ups/Dips, use a load that 5-7 reps would be very challenging. 5-4-3-2-1)
METCON

4 Rounds:
10 HSPU
15 Deadlifts (155#/225#)
20 KB Swings (35#/53#)
30 Sit Ups
Time

Apr
30

"Just what I needed!"

STRENGTH
Box Squat 5 X 3
METCON

3 x 5:00 ON / 1:30 OFF
30 Wall Ball
100′ KB/DB Farmers Carry (50’ out and back) (35#/53#)
30 steps OH Walking Lunges (25#/45#)
10 Box Jump-Overs (24″/30″)

AMRAP

Apr
29

"Hammer it!"

METCON

Station A:
5:00 Time Cap
30 Snatches (95#/135#)

Station B
5:00 Time Cap
3/5 Muscle Ups (Sub 8/12 Ring Dips)
10 Cleans (105#/155#)

Station C
AMRAP in 5:00:
Row 15/20 Calories
8 Burpees

*Rest 2:00 between stations
AMRAPHammer it!”

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