Week of July 7th - July 12th, 2025
Monday
QOTD:
What is the best brand and style of peanut butter? The worst?
Strength
10:00 to Build to a 3 RM High Hang Clean
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
AMRAP for 10:00 of:
200m Run
2 Burpee Pull-ups*
* Add 2 Burpee Pull-ups Each Round
Accessory/Extra
3 Rounds For Quality of:
50’ L / 50’ R Suitcase Carry
10 Plank Birddogs
Tuesday
QOTD:
How many times have you moved in your life?
Strength
Back Squats
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Front Squats
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Metcon
7 Rounds For Time of:
12 Hand Release Push-ups
6 Front Squats (185/125)
30 Double-Unders
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
20 Band Pull Aparts
20 Band Tricep Extensions
Wednesday
QOTD:
What is the strangest place you have ever slept?
Strength
10:00 to Build to a 3 RM High Hang Snatch
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
For Time:
30-20-10
Box Jump Over (24”/20”)
Toes to Bar
CAP: 10:00
Accessory/Extra
Seated Box Jump
5 x 3
Thursday
QOTD:
What is a work memory that always makes you smile?
Metcon
EMOM for 20:00 Alternating Each Minute Between:
5 Strict Pull-ups
10 Pistols
5 Strict Ring Dips
5 Dumbbell Man Makers (35’s/20’s)
Accessory/Extra
Tabata Machine Calories
8 Rounds of:
0:20 Work
0:10 Rest
Friday
QOTD:
What’s the most creative excuse you have ever used?
Strength
Back Squats
1 x 10 @ 60%
1 x 10 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Metcon
“Nate”
AMRAP for 20:00 of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Accessory/Extra
Toes Elevated Romanian Deadlifts
3 x 12
Saturday
QOTD:
What’s a hill you’ll die on?
Metcon
AMRAP for 30:00 with a Partner* of:
200m Run
10 Wall Balls (20/14)
2 Wall Walks
3 Burpees Over Wall (48”)
*Run Together, Both Partners Perform All Other Movements Follow the Leader Style
Accessory/Extra
Wall Ball Overhead Sit-ups
3 x 20
