Week of April 6th - April 11th, 2026
Monday
QOTD:
Do you prefer your hand soap to be on the left or right side of the sink?
Metcon
5 Rounds For Time of:
15 Dual Dumbbell Power Cleans (50s/35s)
12 Toes to Bar
9 Burpees Over Dumbbells
Rest 1:00
Strength
3 Rounds of:
10 L / 10 R Single Arm Glute Bridge Dumbbell Floor Press
10 L / 10 R Single Arm Supported Dumbbell Row
Rest 1:00
Accessory/Extra
Dumbbell Jefferson Curls
3 x 12
Tuesday
QOTD:
Should cups be stored right side up or upside down?
Strength
Front Squats
4 x 2 @ RPE 8/10 or 80-85%
Metcon
8 Rounds For Time of:
30 Double-Unders
5 Thrusters (115/75)
CAP: 10:00
Accessory/Extra
3 Rounds For Quality of:
15 Banded Squat Pull Throughs
10 Banded Pull Aparts
Wednesday
QOTD:
Is it okay to leave 1 sip of milk/juice in the fridge?
Metcon
For Total Time:
“Helen”
3 Rounds of:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Then:
Rest 5:00
Then”
“Isabel”
30 Snatches (135/95)
CAP: 25:00
Accessory/Extra
3 Rounds For Quality of:
15 Banded Bent Over Lat Pulls
10 L / 10 R Pallof Press
Thursday
QOTD:
Is sitting on the bed in “outside clothes” acceptable?
Metcon
AMRAP for 32:00 of:
1000/800m Row
40 AbMat Sit-ups
20 Box Jumps (30”/24”)
Accessory/Extra
Single Leg Romanian Deadlifts with a 3 Way Reach
3 x 3 Each Leg
Friday
QOTD:
Should the volume on the TV be set to even numbers only, or does any number work?
Strength
4 Rounds of:
10 L / 10 R Bulgarian Split Squats
Rest 0:30
10 Jumping Lunges
Rest 2:00
Metcon
For Time:
27 - 21 - 15 - 9
Machine Calories*
Wall Balls (20/14)
CAP: 12:00
*Calories Change Based on Machine, Check Whiteboard During Class
Accessory/Extra
Wall Ball Hamstrings Curls
3 x 20
Saturday
QOTD:
Nickleback or Creed?
Metcon
For Time with a Partner of:
80 Deadlifts (155/105)
80 Chest to Bar Pull-ups
20 Wall Walks or 150’ Handstand Walk
60 Deadlifts (185/135)
60 Chest to Bar Pull-ups
16 Wall Walks or 125’ Handstand Walk
40 Deadlifts (225/155)
40 Chest to Bar Pull-ups
12 Wall Walks or 100’ Handstand Walk
CAP: 35:00
Accessory/Extra
Cobra Poses
3 x 10
