Monday
QOTD:
Which bathroom is your favorite?
Strength
A) Every 2:00 for 5 Rounds of:
1 Pause* Front Squat + 4 Front Squats @ 65%
*Pause 0:03 at the Bottom
B) Strict Press
2 x 6 @ 60-65%
3 x 4 @ 70-75%
Metcon
AMRAP for 12:00 of:
200m Run
8 Chest to Bar Pull-ups
4 Burpee Box Jumps (24”/20”)
Accessory/Extra
One Arm Rings Rows
4 x 8 Each Side
Tuesday
QOTD:
Which version of chalk do you like better? The powder or the block?
BBG
Every 1:30 for 6 Rounds of:
Snatch Balances
3 x 3 @ 70-75% of 1 RM Snatch
3 x 2 @ 80-85%
Metcon
Alternating EMOM for 14:00 of:
A) 4 Hang Squats Snatches + 4 Overhead Squats (95/65)
B) 10 Target Burpees (6”)
Accessory/Extra
Jefferson Curls
3 x 12
Wednesday
QOTD:
Do you have a favorite rower? Any other favorite pieces of gym equipment?
BBG
EMOM for 6:00 of:
1 Power Clean + 1 Hang Squat Clean @ 80% of 1 RM Power Clean
Metcon
AMRAP for 12:00 of:
5 Strict Pull-ups
10 Push-ups
50 Double-Unders
Accessory/Extra
GHD Sit-ups
4 x 10*
*4 x 6 For Those New to This Movement
Thursday
QOTD:
Is it ok to use mismatched plates to load your bar?
Gainz
4 Rounds For Quality of:
8 Dumbbell Z Press
8 Dumbbell Pullovers
8 Dumbbell Skull Crushers
8 Dumbbell Hammer Curls
Metcon
For Time*:
15 Box Jumps (24”/20”)
15/12 Machine Calories
15 Burpees
1:00 Rest
20 Box Jumps
20/16 Machine Calories
20 Burpees
2:00 Rest
25 Box Jumps
25/20 Machine Calories
25 Burpees
CAP: 20:00
*Perform @ Conversational Pace if Desired
Accessory/Extra
Band Pull Aparts
3 x 20
Friday
QOTD:
Do you look at the workouts before you come?
Strength
Deadlifts
4 x 8 Starting @ 60% and Build AHAP
Metcon
For Time:
25 Back Squats (135/95)
50 Dumbbell Hang Snatches (70/50)
25 Front Squats
CAP: 10:00
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Banded Pallof Press
10 L / 10 R Russian Twists
Saturday
QOTD:
What plates are you grabbing if you have to load your bar to 225/155?
Metcon
“Partner Nate”
AMRAP for 20:00 with a Partner* of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
*Alternate Full Rounds
Accessory/Extra
Gorilla Rows
4 x 10
