Week of June 15th - June 20th, 2026
Monday
QOTD:
What song do you want played at your funeral?
Metcon
For Time of Each Part:
Part 1: (0:00 - 17:00 with a CAP of 15:00)
3 Rounds of:
500/400m Row
400m Run
Then:
Part 2: (17:00 - 30:00 with a CAP of 28:00)
3 Rounds of:
400m Run
100m Carry of Choice (Heavy)
Then:
Part 3: (30:00 - 40:00)
4 Rounds of:
200m Run
1:00 Rest
TOTAL CAP: 40:00
Accessory/Extra
2 Rounds For Quality of:
5 L / 5 R Banded PNF Hamstring Stretches
0:30 L / 0:30 R Calf Stretch
Tuesday
QOTD:
What would be the title of our autobiography?
Strength
Every 2:10 for 6 Rounds of:
4 Push Press @ 80%
Metcon
EMOM for 12:00, Alternating Between:
12 Hang Power Snatches (115/75)
12 Burpees Over Bar
Accessory/Extra
2 Rounds For Quality of:
10 Feet Elevated Body Rows
10 Dumbbell Rolling Skull Crushers
Wednesday
QOTD:
If you had to get a tattoo today, what would it be of?
Strength
Front Squats
4 x 2 @ 85%
Metcon
AMRAP for 15:00 of:
60 Double-Unders
12 Deadlifts (185/135)
6 Front Rack Lunges
Accessory/Extra
Low Plank Hip Taps
3 x 8 Each Side
Thursday
QOTD:
If you had to spend a year living in a TV show, which one are you choosing?
Power Sesh
4 Rounds For Max Reps of:
0:30 ME Dumbbell Chest Press (RPE 8)
5 Ball Slams
2:00 Rest
Metcon Part 1
AMRAP for 6:00 of:
2:00 ME Calorie Row
2:00 ME Wall Ball Sit-ups (20/14)
2:00 ME Push-ups
Metcon Part 2
After a 3:00 Rest Following Part 1:
For Time:
X Calorie Row
Y Wall Ball Sit-ups
Z Push-ups
* X, Y, and Z Represent Total Reps of Each Movement Performed in Part 1
CAP: 15:00
Accessory/Extra
Single Arm Dumbbell Lateral Raises
3 x 8 (Heavy)
Friday
QOTD:
If you had to own an unusual animal as a pet, what would you choose?
Strength
Every 2:00 for 4 Rounds of:
10 Wide Grip Strict Pull-ups
Metcon
For Time:
21 Cleans (135/95)
400m Run
15 Cleans
400m Run
9 Cleans
400m Run
CAP: 12:00
Accessory/Extra
Wrist Curls
3 x 10
Saturday
QOTD:
If you had to compete on a reality TV show, which one would you pick?
Metcon
3 Rounds For Time with a Partner of:
10 Devil’s Press (50/35)
20 Dual Dumbbell Box Step Overs (20”)
30 Toes to Bar
40 Dual Dumbbell Squats
50 Calorie Row
CAP: 26:00
Accessory/Extra
Dumbbell Plank Rows
3 x 10 Each Side
