Week of July 28th - August 2nd, 2025
Monday
QOTD:
Moe’s or Chipotle?
Strength
High Hang Cleans
5 x 3 @ 80% of 3 RM
Metcon
5 Rounds For Time of:
30 Air Squats
15 Burpees Over Dumbbells
10 Dual Dumbbell Hang Snatches (50’s/35’s)
Rest 1:00
CAP: 20:00
Accessory/Extra
Toe Tap Crunches
3 x 20
Tuesday
QOTD:
Would you rather be boring or annoying?
Strength
Back Squats
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%
Front Squats
1 x 4 @ 75%
2 x 4 @ 80%
Metcon
3 Rounds, Each Round Scored Separately, of:
AMRAP for 4:00 of:
10 Chest to Bar Pull-ups
10 Box Jumps (30”/24”)
10 Dual Kettlebell Front Rack Walking Lunges (53’s/35’s)
Rest 1:00
Accessory/Extra
Reverse Hyper
3 x 20
Wednesday
QOTD:
What is your zodiac sign?
Strength
High Hang Snatches
5 x 3 @ 80% of 3 RM
Metcon
For Time:
30-20-10
Machine Calories
Wall Balls (20/14)
Push-ups
CAP: 12:00
Accessory/Extra
Assisted Hip Airplanes
3 x 7 Each Side
Thursday
QOTD:
If you could have a dinner party with anyone alive or dead, what would you serve?
Strength
Every 2:15 for 5 Rounds of:
3 Dead Stop Deadlifts @ 88-90%
Metcon
6 Rounds For Time of:
200m Run
10 Toes to Bar
CAP: 12:00
Accessory/Extra
Single Leg RDL’s with a Reach
3 x 10-15 Each Side
Friday
QOTD:
What is your favorite breakfast bread? English muffins, bagels, toast, or biscuits?
Strength
Back Squats
1 x 4 @ 70%
3 x 4 @ 80%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
5 Rounds For Total Reps of:
AMRAP for 2:00 of:
5 Hang Power Snatches (60-70% of 1 RM Power Snatch)
ME Double-Unders in Time Remaining
Rest 1:00
Accessory/Extra
Birddog Banded Rows
3 x 12 Each Side
Saturday
QOTD:
What is your favorite breakfast/brunch restaurant?
Metcon
For Time in Teams of 3* of:
300 Calorie Row
400 Burpees to Plate
500 Air Squats
*Split as desired but only 1 person working on the calories at a time
CAP: 35:00
Accessory/Extra
3 Rounds of:
1:00 Dumbbell Plank Drag Through
1:00 Rest
