Week of May 19th - May 24th, 2025

Monday

QOTD:

What is your significant other’s/immediate family’s contact names in your phone?

Strength

Strict Press

15:00 to Establish a 1RM

Metcon

5 Rounds For Time of:

9 Strict Pull-ups

15 Deadlifts (225/155)

CAP: 12:00

Accessory/Extra

3 Rounds For Quality of:

20 Alternating Glute Bridge Marches

0:30 Hollow Hold

Tuesday

QOTD:

Do you have a favorites list in your phone? Do you use it?

Plyometrics

6 Rounds For Quality of:

1 Depth Jump + 1 Vertical Jump + 3 Broad Jumps

Rest 1:00-1:30

Metcon

Every 3:00 for 6 Rounds of:

15/12 Calorie Row

10 Burpees Over Bar

5 Front Squats (135/95)

Accessory/Extra

DB Single Leg RDL

3 x 10 Each Side

Wednesday

QOTD:

How many unread text messages do you currently have/usually have?

Strength

5 Rounds For Quality of:

10 Incline Dumbbell Chest Press

10 Banded Plyo Push-ups

Rest 2:00

Metcon

4 Rounds* For Total Rounds + Reps of:

AMRAP for 3:00 of:

10 Dual Dumbbell Hang Cleans (50/35)

30 Double-Unders

Rest 0:30

*Pickup AMRAP Where You Left Off Each Round

Accessory/Extra

Kettlebell Wrist Curls

3 x 12

Thursday

QOTD:

Do you ever leave voicemails?

Metcon

AMRAP for 24:00 of:

400m Run

12 Toes to Bar

21 Box Jumps (24”/20”)

Accessory/Extra

T-Y-M Crossover Pull Aparts

2 x 6

Friday

QOTD:

Do you have an emergency contact list on your phone? If not, how would first responders know who to call for you?

Strength

Alternating EMOM for 10:00 of:

5 L/5 R Landmine Clean & Press

5 L/5 R Single Arm Ring Rows

Metcon

For Time:

40-30-20-10

Alternating Dumbbell Snatch (50/35)

Wall Balls (20/14)

CAP: 15:00

Accessory/Extra

For Quality:

100 Wall Ball Russian Twists

Saturday

QOTD: How many phone numbers do you have memorized?

Metcon

For Time with a Partner* of:

250/175 Machine Calories

200 Burpees Over Partner

100 Wall Ball Pass Sit-ups

*Partition Reps However with 1 Partner Working at a Time

CAP: 38:00

Accessory/Extra

Empty Bar Romanian Deadlift

2 x 20