Week of July 14th - July 19th, 2025
Monday
QOTD:
Do you have a tattoo that you regret?
Strength
12:00 to Build to a 3 RM High Hang Clean
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
3 Rounds For Max Reps of:
1:00 ME Thrusters (135/95)
1:00 Rest
1:00 AbMat Sit-ups
1:00 Rest
Accessory/Extra
Banded Ws
3 x 10
Tuesday
QOTD:
What rash decision have you made that worked out well?
Strength
Back Squats
1 x 8 @ 65%
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%
1 x 5 @ 85%
Metcon
7 Rounds For Time of:
15/12 Calorie Row
5 Chest to Bar Pull-ups
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
20 Hollow Rocks
1:00 Reverse Plank
Wednesday
QOTD:
What is the strangest coincidence you have ever experienced?
Strength
12:00 to Build to a 3 RM High Hang Snatch
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
For Time:
18-15-12-9-6-3*
Double Push-up Burpees
Wall Balls (20/14)
*400m Run After Each Round
CAP: 22:00
Accessory/Extra
Assisted Hip Airplanes
3 x 20
Thursday
QOTD:
What was your favorite stuffed animal growing up?
Strength
4 Rounds For Quality of:
10 Deadlifts @ 40-50%
10 Russian Kettlebell Swings (Moderate)
2:00 Rest
Metcon
For Time:
50 Hang Power Cleans (95/65)
100 Double-Unders
50 Box Jumps (24”/20”)
100 Double-Unders
50 Shoulder to Overheads
100 Double-Unders
CAP: 16:00
Accessory/Extra
Prone Hamstring Curl
3 x 20
Friday
QOTD:
What do you think is the hardest thing about being an adult?
Strength
Back Squats
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
AMRAP for 14:00 of:
7 Toes to Bar
14 Wall Ball Step-up Overs (20/14) (24”/20”)
50’ Wall Ball Broad Jumps
Accessory/Extra
3 Rounds For Quality of:
15 Wall Ball Sit-ups
20 Russian Twists
Saturday
QOTD:
What is something you were completely certain of before finding out you were wrong?
Metcon
AMRAP for 33:00 in a Team of 3* of:
200m Run
ME Dual Dumbbell Hang Clean & Jerks (50’s/35’s)
ME Burpees to Plate
*One Teammate Runs 200m While the Other Two Accumulate Reps at Other Stations and Then Rotate
Accessory/Extra
Weighted Windmill Toe Touches
3 x 8 Each Side
