Week of Template May 26th - May 31st, 2025
Monday
Metcon
“FLANNERY”
For Time with a Partner of:
11 Synchronized Strict Pull-ups
101 Calorie Row*
29 Thrusters* (95/65)
800m Team Run
22 Synchronized Burpees
101 Kettlebell Swings* (53/35)
22 Synchronized Air Squats
*Split as Desired
CAP: 35:00
Tuesday
QOTD:
Would you rather wear sandals with socks or crocs with a formal outfit?
Strength
EMOM for 10 Rounds of:
4 Dual Dumbbell Push Press (Moderate)
8 Banded Tricep Extensions (Light to Moderate)
Metcon
AMRAP for 15:00 of:
3 Wall Walks
10 Deadlifts (155/105)
100ft Farmers Carry (70/53)
Rest 1:00
Accessory/Extra
Pallof Press
3 x 10 Each Side
Wednesday
QOTD:
Would you rather be super sweaty in cold weather or have a cold in hot weather?
Metcon
Every 3:00 for 4 Rounds of:
200m Run
3 Power Snatches (70% of 1RM)
Max Rep Unbroken Strict Chin-ups
Strength
Back Squat
3 x 4 @ 60-75%
Accessory/Extra
Barbell Good Mornings
3 x 20 (45/35)
Rest 1:30
Thursday
QOTD:
What is the appropriate length of time to wait to eat dessert after a meal?
Strength
Strict Press
15:00 to Establish a 5RM
Metcon
4 Rounds For Time of:
12 Dual Dumbbell Burpee Box Step-ups (50/35) (20”)
24 Russian KB Swings (70/53)
CAP: 15:00
Accessory/Extra
3 Rounds of:
1:00 Hollow Rocks
1:00 Rest
Friday
QOTD:
Would you rather have loud neighbors or nosey neighbors?
Strength
Banded Deadlifts
12 x 2 @ 50%
Rest Exactly 0:20
Metcon
For Time:
“Annie”
50-40-30-20-10
Double-Unders
AbMat Sit-ups
CAP: 10:00
Accessory/Extra
Prone Hamstring Curls
3 x 15
Saturday
QOTD:
Would you rather always mess up music lyrics or always misquote movies?
Metcon
For Rounds and Reps of Each AMRAP with a Partner of:
AMRAP for 12:00 of:
20 Box Jumps (24”/20”)
20 Calorie Row
20 Wall Balls (20/14)
Rest 2:00
AMRAP for 8:00 of:
15 Box Jumps
15 Calorie Row
15 Wall Balls
Rest 2:00
AMRAP for 6:00 of:
10 Box Jumps
10 Calorie Row
10 Wall Balls
Accessory/Extra
Wall Ball Broad Jumps
5 x 3
