Week of April 27th - May 2nd, 2026
Monday
QOTD:
Would you rather repeat the workout you think you performed the worst at ever or repeat your hardest workout ever?
Speed Session
Every 0:30 for 8 Rounds of:
5 Thrusters @ 30% of 1 RM Thruster
Metcon
For Time:
20 - 15 - 10 - 5
Push Press (95/65)
Box Jumps (24”/20”)
CAP: 10:00
Accessory/Extra
Poliquin Step-ups
3 x 12 Each Side
Tuesday
QOTD:
Which is the worst: Running, Double-Unders, Thrusters, or Burpees?
Metcon
4 Rounds For Quality of:
800m Run
30 Alternating Dumbbell Hang Snatches (50/35)
20 Toes to Bar
CAP: 25:00
Accessory/Extra
Dumbbell Side Bends
3 x 10 Each Side
Wednesday
QOTD:
What is your biggest weakness in CrossFit that you haven’t fixed yet?
Strength
Every 3:00 for 6 Rounds of:
5 Back Squats @ 80%
Metcon
For Time:
30/25 Calorie Row
150 Double-Unders
30 Power Cleans (135/95)
CAP: 10:00
Accessory/Extra
Weighted Glute Bridges with a 3 Second Pause
3 x 10
Thursday
QOTD:
What was your “I’m all in” moment in CrossFit?
Strength
EMOM for 10:00, Alternating Between:
0:45 Seated Band Lat Pull Downs
0:45 Hand Release Push-ups
Metcon
AMRAP for 15:00 of:
5 Handstand Push-ups
10 Pull-ups
25’ Dual Dumbbell Front Rack Walking Lunges (50s/35s)
Accessory/Extra
4 Rounds of:
1:00 Reverse Plank Hold
Friday
QOTD:
What would your ideal WOD consist of?
Power Session
5 Rounds For Quality of:
0:15 ME Row/Bike Calories
0:15 Rest
5 Seated Box Jumps
1:00 Rest
Metcon
5 Rounds of AMRAPs for 2:00 Each, For Max Reps of:
28/22 Machine Calories
ME Deadlifts (185/135) in Time Remaining
Rest 1:30 Between AMRAPs
Accessory/Extra
Starfishes
3 x 10 Each Side
Saturday
QOTD:
What workout performance are you most proud of?
Metcon
For Time with a Partner of:
1 Mile Run (Together)
Then:
100 Burpee Box Jump Overs (24”/20”)
200 Overhead Squats (95/65)
Then:
1 Mile Run (Together)
CAP: 35:00
Accessory/Extra
4 Rounds For Quality of:
25’ Sandbag or Dumbbell Back Rack Long Stride Walking Lunges
1:00 Rest
