Week of May 18th - May 23rd, 2026

Monday

QOTD:

Who was your favorite teacher that you have had?

Metcon

AMRAP for 20:00 of:

15/12 Machine Calories

10 Front Squats (75/55)

5 Push Press

Team Finisher

Plate Pass Relay Race

Accessory/Extra

Weighted AbMat Sit-ups

3 x 15

Tuesday

QOTD:

What school year was your favorite?

Metcon

6 Rounds For Time of:

12 Toes to Bar

6 Hang Power Snatches (115/75)

200m Run

Rest 1:00

CAP: 20:00

Accessory

4 Rounds For Quality of:

10 Weighted Hip Thrusts

10 Box Jumps

Rest 1:30

Extra

Banded Lateral Toe Taps

3 x 10 Each Side

Wednesday

QOTD:

What was the best summer vacation that you have had?

Power Session

5 Rounds For Quality of:

0:20 Band Resisted Squat Hold

0:20 Rest

5 Banded Counter Movement Jumps

Rest 1:30

Metcon

10 Rounds For Time of:

7 Wall Balls (20/14)

7 Burpees to Plate

CAP: 12:00

Accessory/Extra

Quadruped Unilateral Hip Extensions

3 x 10 Each Side

Thursday

QOTD:

What was the best summer camp/summer activity that you ever did?

Metcon

EMOM for 20:00, Alternating Between:

0:40 Dumbbell Snatches (50/35)

0:40 Double-Unders

0:40 Plate Overhead Sit-ups (35/25)

0:40 Machine of Choice

Accessory

3 Rounds For Quality of:

10 L / 10 R Dumbbell Bent Over Rows

5 L / 5 R Split Stance Romanian Deadlifts

Extra

Prone Press

2 x 8

Friday

QOTD:

Would you rather go to the beach, the pool, or the springs?

Strength

Back Squat

25:00 to Establish a 1 RM

Metcon

“Tamiko Takeoff”

4 Rounds For Time of:

4 Shuttle Runs (50” = 1 Rep)

5 Power Snatches (135/95)

Accessory/Extra

Adductor Rocks

2 x 10 Each Side

Saturday

QOTD:

What is the best snack to bring on a beach trip?

Metcon

AMRAP for 30:00, in Teams of 3*, For Total Reps of:

Teammate 1: 400m Run

Teammate 2: ME Power Cleans (185/135)

Teammate 3: ME Burpee Box Jump Overs (24”/20”)

*Rotate Stations When the Teammate Running Returns

Accessory/Extra

Jefferson Curls

3 x 10