Week of July 6th - July 11th, 2026
Monday
QOTD:
What is your favorite form of caffeine?
Strength
Push Press
3 x 2 @ 88%
Rest 2:30
Metcon
For Time:
2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
Power Snatches (95/65)
Burpees Over Bar
CAP: 10:00
Accessory/Extra
Reverse Hypers
3 x 15
Tuesday
QOTD:
What is your go-to coffee order?
Strength
Back Squats
5 x 3 @ 70%
Rest 1:30
Metcon
For Time:
4 Rounds of:
15/12 Machine Calories
75’ Walking Lunge
Then:
2:00 Rest
Then:
60/48 Machine Calories
CAP: 16:00
Accessory/Extra
Clamshells
2 x 10 Each Side
Wednesday
QOTD:
What is your favorite breakfast food?
Power Session
5 Rounds of:
0:20 ME Ski/Row Calories
0:15 ME Banded Shoulder Press
1:00 Rest
Metcon
10 Rounds For Time of:
4 Toes to Bar
8 Wall Balls (20/14)
30 Double-Unders
0:30 Rest
CAP: 16:00
Accessory/Extra
Banded Bent Over Lat Pulls
3 x 15
Thursday
QOTD:
Do you prefer crunchy/hard or chewy/soft cookies?
Metcon
3 Rounds For Quality of:
800m Run or 1000m/800m Row/Ski or 1600m/1300m C2 Bike
30 Kettlebell Swings (53/35)
800m Run or 1000m/800m Row/Ski or 1600m/1300m C2 Bike
30 Box Step Overs (20”)
CAP: 30:00
Accessory/Extra
Dumbbell Bulgarian Split Squat
3 x 7 Each Side
Friday
QOTD:
What is one food you will never get tired of?
Strength
Push Press
20:00 to Build to a 1 RM
Metcon
AMRAP* for 10:00 of:
ME Strict Pull-ups (2-3 Reps in Reserve)
400m Bike or 200m Run or 250m/200m Row
*Score is Total Pull-ups
Accessory/Extra
Reverse Snow Angels
3 x 5
Saturday
QOTD:
What is your go-to pre-workout snack?
Metcon
10 Rounds For Time with a Partner of:
200m Banded Partner Run
12 Synchro Alternating Dumbbell Hang Clean & Jerks (50/35)
6 Partner Dumbbell Plank Drag Throughs
6 Burpees Over Wall (48”/40”)
CAP: 35:00
Accessory/Extra
Dumbbell Around the Worlds
3 x 5 Each Side
