Week of June 16th - June 21st, 2025
Monday
QOTD:
What social situations do you dread the most?
Strength
Every 2:00 for 5 Rounds of:
5 Strict Press @ 50-60%
6 Wall Ball Push Press
Metcon
AMRAP for 13:00 of:
60 Double-Unders
10 Toes to Bar
3 Wall Walks
Accessory/Extra
3 Rounds For Quality of:
10 Lat Pull Downs
5 Prone Snow Angels
Tuesday
QOTD:
What is the weirdest thing you have seen in someone else’s home?
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/135)
Kettlebell Goblet Squats (70/53)
Box Jumps (24”/20”)
CAP: 12:00
Core
5 Rounds For Quality of:
1:00 Supine Hold on Rings
1:00 Landmine Twist
1:00 Rest
Accessory/Extra
Poliquin Step-ups
3 x 8 Each Side
Wednesday
QOTD:
What is the highest grocery bill you have ever had?
Strength
Power Clean
Build to a 2 RM
Metcon Part 1 (0:00-7:00)
For Time:
21-15-9
Front Squat (115/75)
Burpees Over Bar
Metcon Part 2 (7:00-15:00)
4 Rounds For Total Time of:
200m Run
Rest 1:00
Accessory/Extra
Single Leg RDL
3 x 8 Each Side
Thursday
QOTD:
Would you rather be deserted on an island alone or with someone you hate?
Gymnastics
Every 1:00 for 10 Rounds of:
3 Bar Muscle-ups or 6 Chest to Bar Pull-ups
Metcon
5 Rounds For Total Reps of:
1:00 ME Machine Calories
1:00 ME Alternating Dumbbell Hang Clean & Jerks (50/35)
1:00 Rest
Accessory/Extra
Band Pull Aparts
3 x 20
Friday
QOTD:
When you were a child, what did you want to be when you grew up?
Strength
Strict Press
Build to a 1 RM
Metcon
4 Rounds For Time of:
9 Pull-ups
15/12 Calorie Row
21 AbMat Sit-ups
CAP: 11:00
Accessory/Extra
Side Plank Rotations
3 x 10 Each Side
Saturday
QOTD:
What is the worst thing you did as a kid?
Metcon
3 Rounds For Time with a Partner of:
10 Dual Dumbbell Devil’s Presses (50/35)
20 Dual Dumbbell Box Step Overs (20”)
30 Toes to Bar
40 Dual Dumbbell Squats
50 Calorie Row
CAP: 35:00
Accessory/Extra
5 Rounds For Quality of:
16 Incline Piston Rows
