Week of June 30th - July 5th, 2025
Monday
QOTD:
Would you rather sing or dance?
Strength
10:00 to Build to a 3 RM Clean
Then:
1 x 3 @ 95% of 3 RM Above
1 x 3 @ 90% of 3 RM Above
Metcon 1
“Grace”
30 Clean & Jerks (135/95)
CAP: 6:00
Metcon 2
AMRAP for 12:00 of:
400m Run
1:00 Rest
Accessory/Extra
Assisted Hip Airplanes
3 x 6 Each Side
Tuesday
QOTD:
What is the most unusual job you have had?
Strength
Back Squats
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
Front Squats
1 x 5 @ 70%
2 x 5 @ 75%
Metcon
3 Rounds For Time of:
24 Alternating Dumbbell Snatches (50/35)
12 Dumbbell Box Step-ups (20”)
24 Alternating Dumbbell Cleans
12 Dumbbell Box Step-ups
CAP: 14:00
Accessory/Extra
Plate Pull Over
3 x 10
Wednesday
QOTD:
What is the most cringy typo you have sent to someone?
Strength
10:00 to Build to 3 RM Snatch
Then:
1 x 3 @ 95% of 3 RM Above
1 x 3 @ 90% of 3 RM Above
Metcon
21-15-9
Pull-ups
Push-ups
Then:
21-15-9
Wall Balls (20/14)
Wall Ball Sit-ups
CAP: 10:00
Accessory/Extra
Reverse Hyper Extensions
3 x 15
Thursday
QOTD:
What are you plans for 4th of July weekend?
Metcon
In Teams of 4:
8000/7000m Row or Max Distance in 30:00
Partner 1: 1:00 ME Row
Partner 2: Rest
Partner 3: ME Dual Kettlebell Deadlifts (53/44)
Partner 4: ME Dumbbell Plank Drag Throughs (35/20)
Rotate 4 -> 3 -> 2 -> 1 -> 4
Accessory/Extra
Kettlebell Dead Stop Row
3 x 12 Each Side
Friday
Classes 9:00am and 10:00am only
QOTD:
What is the best firework show you have ever seen?
Strength
Back Squats
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
Front Squats
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
For Total Calories:
AMRAP for 3:00 of:
9 Thrusters (135/95)
9 Burpees Over Bar
ME Calorie Row in Time Remaining
Rest 1:00
AMRAP for 3:00 of:
15 Thrusters (115/75)
15 Burpees Over Bar
ME Calorie Row in Time Remaining
Rest 1:00
AMRAP for 3:00 of:
21 Thrusters (95/65)
21 Burpees Over Bar
ME Calorie Row in Time Remaining
Accessory/Extra
Banded Behind the Neck Pull Downs
3 x 15
Saturday
QOTD:
If you could only have 3 words on your gravestone, what would they be?
Metcon
AMRAP in 25:00 with a Partner* of:
3 Toes to Bar
6 Box Jumps (24”/20”)
9 Kettlebell Swings (53/35)
*Alternate Full Rounds
**Every 6 Rounds Split 100 Double-Unders as Desired
Accessory/Extra
Heel Taps Over Kettlebell
3 x 10
