Week of May 11th - May 16th, 2026
Monday
QOTD:
What is a hill you are willing to die on?
Power Session
Every 4:00 for 4 Rounds of:
2 Rounds of:
0:30 Wall Sit
0:20 Fan Bike @ RPE 9
0:10 Rest
3 Clusters @ 50% of 1 RM Clean
Metcon
4 Rounds For Time of:
10 Deadlifts @ 225/155
100’ Mix Grip* or Sandbag Carry
CAP: 10:00
*RND 1 = Front Rack + Suitcase
*RND 2 = Front Rack + Overhead
*RND 3 = Overhead + Suitcase
*RND 4 = Dual Overhead
*Performed with 1 Kettlebell (53/35) and 1 Dumbbell (50/35)
Accessory/Extra
Romanian Deadlifts
3 x 15
Tuesday
QOTD:
What is your go to “cheap and easy” meal at home?
Strength
Back Squats
4 x 4 @ 85%
Rest 3:00
Metcon
3 Rounds For Time of:
20 Push Press @ 115/75
15 Box Jumps (30”/24”)
10 Burpees
CAP: 12:00
Accessory/Extra
Banded Lateral Toe Taps
3 x 12 Each Side
Wednesday
QOTD:
What smell instantly brings back memories for you?
Metcon
Strict “JT” Junior
15 - 9 - 6*
Strict Ring Dips
Push-ups
Strict Handstand Push-ups
CAP: 12:00
*Rest 0:30 Between Movements and Rest 1:00 Between Rounds
Team Finisher
AMRAP for 12:00 in Teams of 3* of:
ME Machine Calories
*While Partner 1 Accumulates Calories, Partner 2 Holds a Plank, Parnter 3 is Holding a Plate in Tall Kneeling Position
Accessory/Extra
Banded Bent Over Lat Pulls
3 x 10
Thursday
QOTD:
What is a movie that everyone loves that you just don’t get?
Metcon
For Quality:
50 - 40 - 30 - 20 - 10*
Weighted AbMat Sit-ups (25/15)
Hang Power Cleans (95/65)
*400m Run After Each Round
CAP: 28:00
Accessory/Extra
Prone Back Extensions
3 x 12
Friday
QOTD:
What song reminds you most of your childhood?
Strength
Every 2:00 for 3 Rounds of:
1 Back Squat @ 85%
Metcon
For Time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1*
Pull-ups
*3 Squat Cleans After Each Round (135/95)
CAP: 15:00
Accessory/Extra
Plate Russian Twists
3 x 10 Each Side
Saturday
QOTD:
What’s something people make way harder than it needs to be?
Metcon
For Time with a Partner, Partitioned However of:
400 Crossover Single-Unders
300 Machine Calories
200 Walking Lunges
100 Toes to Bar
CAP: 32:00
Accessory/Extra
Glute Bridge Marches
3 x 10 Each Side
