Week of July 21st - July 26th, 2025
Monday
QOTD:
What is your favorite state to travel to?
Strength
12:00 to Build to a 3 RM High Hang Clean
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
For Time:
21-15-9
Handstand Push-ups
Front Squats (135/95)
Bar Facing Burpees
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
10 Alternating Dumbbell Bench Press
20 Banded Bent Over Lat Pulls
Tuesday
QOTD:
Window or aisle seat on an airplane?
Strength
Back Squats
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%
Front Squats
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%
Metcon
For Time:
“Isabel”
30 Snatches (135/95)
CAP: 6:00
Accessory/Extra
5 Rounds For Quality of:
12 L / 12 R Fire Hydrants
12 Glute Bridges
Wednesday
QOTD:
Do you prefer solo trips or group adventures?
Strength
12:00 to Build to a 3 RM High Hang Snatch
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
For Time*
2-2-2-3 Minutes Work / 1:00 Rest of:
2 Rope Climbs
10/7 Machine Calories
ME Overhead Squats (135/95) in Time Remaining
*Score is Time to Complete 75 Reps or Total Overhead Squats
Accessory/Extra
3 Rounds For Quality of:
10 Hollow Body Holds (0:05)
10 Arch Holds (0:05)
Thursday
QOTD:
Do you sleep in or wake up early while on vacation?
Strength
4 Rounds For Quality of:
10 Tempo Deadlifts @ 45-55%
5 Feet Elevated Glute Bridges*
Rest 2:00
*Hold Last Rep for 0:10
Metcon
5 Rounds For Time of:
10 Renegade Rows (50’s/35’s)
10 Strict Chin-ups
100’ Carry of Choice
Rest 1:00
Accessory/Extra
5 Rounds of:
1:00 Machine Calories
1:00 Rest
Friday
QOTD:
Do you prefer to have a full itinerary or no plans at all while traveling?
Strength
Back Squats
1 x 6 @ 65%
1 x 6 @ 70%
2 x 6 @ 80%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
For Time:
800m Run
50 Double-Unders
600m Run
50 Box Step-up Overs (24”/20”)
400m Run
50 Box Jump Overs
200m Run
50 AbMat Sit-ups
CAP: 20:00
Accessory/Extra
Deficit Calf Stretch
2 x 1:00 Each Side
Saturday
QOTD:
Would you rather stay at a luxury hotel or a unique Airbnb?
Metcon
For Total Reps in Teams of 4 of:
EMOM for 28:00 of:
0:45 ME Machine Calories
0:45 ME Toes to Bar
0:45 Machine Calories
0:45 Rounds of Macho Man* (135/95)
*1 Round of Macho Man = 3 Power Cleans + 3 Front Squats + 3 Jerks
Accessory/Extra
3 Rounds For Quality of:
30 Hollow Body Rocks
20 Alternating Glute Bridge Marches
