Week of August 4th - August 9th, 2025
Monday
QOTD:
What is the best summer cookout food?
Strength
Hang Cleans
15:00 to Build to a 2 RM
Metcon
8 Rounds For Time of:
8 Bar Facing Burpees
4 Hang Power Cleans (135/95)
CAP: 10:00
Accessory/Extra
5 Rounds of:
1:00 Machine Calories
1:00 Rest
Tuesday
QOTD:
What is the best poolside beverage?
Strength
Back Squats
1 x 5 @ 80%
1 x 2 @ 85%
1 x 3 @ 90%
1 x 1 @ 100%
Metcon
AMRAP for 16:00 of:
8 Dumbbell Shoulder Presses (50’s/35’s)
16 Toes to Bar
32 Air Squats
Accessory/Extra
3 Rounds For Quality of:
20 Band Pull Aparts
20 Band Face Pulls
Wednesday
QOTD:
What is your favorite beach activity to do?
Strength
Hang Snatches
15:00 to Build to a 2 RM
Metcon
Every 4:00 for 5 Rounds* of:
1:00 Machine Calories
400m Run
*Score is Cumulative Working Time
Accessory/Extra
3 Rounds for Quality of:
10 L / 10 R Unilateral Romanian Deadlift + Reach
5 L / 5 R Assisted Hip Airplanes
Thursday
QOTD:
Would you rather get a sunburn or get stung by a jellyfish?
Metcon
EMOM for 20:00, Alternating Between:
10 Pull-ups
10 Ring Dips
50 Double-Unders
Rest
Accessory/Extra
Bulgarian Split Squat
3 x 12 Each Side
Friday
QOTD:
Would you rather run a mile or do 100 burpees in soft sand at the beach?
Strength
Back Squats
1 x 4 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
5 Rounds For Time of:
20 Box Step Overs (20”)
5 Thrusters (135/95)
CAP: 10:00
Accessory/Extra
Foot Elevated Single Leg Glute Bridges
3 x 12 Each Side
Saturday
QOTD:
What song reminds you most of summer?
Metcon
3 Rounds For Time with a Partner* of:
1600m Run
40 Alternating Dumbbell Hang Clean & Jerks (50/35)
40 Wall Balls (20/14)
*Split as desired but while one partner works on reps the other must be holding:
Farmer’s Carry Hold (50’s/35’s) During Run
Handstand/Plank During Clean & Jerks
Wall Sit During Wall Balls
CAP: 35:00
Accessory/Extra
Weighted Overhead Sit-ups
3 x 15
