Week of April 20th - April 25th, 2026

Monday

QOTD:

What is your most toxic trait?

Metcon

AMRAP for 30:00 of:

18/15 Machine Calories

10 Pull-ups

200m Run

Rest 1:00

Accessory/Extra

Hip Airplanes

3 × 10 Each Side

Tuesday

QOTD:

If you could erase one social norm, what would it be?

Strength

Back Squats

6 × 4 @ 80%

Rest 2:00

Metcon

Every 2:30 for 4 Rounds For Total Burpees of:

20/16 Machine Calories

10 Power Cleans (95/65)

ME Burpees Over Bar in Time Remaining

Accessory/Extra

Snatch Grip Romanian Deadlifts

3 × 10

Wednesday

QOTD:

Do you put your phone screen up or screen down on the table?

Strength

Bench

4 × 6 @ RPE 7

Metcon

For Time:

10 Toes to Bar

30 Shoulder to Overheads (135/95)

20 Toes to Bar

20 Shoulder to Overheads

30 Toes to Bar

10 Shoulder to Overheads

CAP: 11:00

Accessory/Extra

Reverse Hyper Extensions

3 × 15

Thursday

QOTD:

How many nights do you wear your pajamas for?

Power Strength

Every 2:00 for 5 Rounds of:

9 Heels Elevated Goblet Squats

3 Band Resisted Jumps

7/5 Calorie Row

Metcon

In 16:00 Perform:

125/100 Calorie Row

AMRAP in Time Remaining of:

10 Dual Kettlebell Deadlifts (53/35)

10 Dual Kettlebell Russian Swings

100m Kettlebell Farmer’s Carry

Accessory/Extra

4 Rounds of:

0:30 Plank Hip Taps

1:00 Rest

Friday

QOTD:

What is a personality trait that instantly annoys you? One that you instantly like?

Speed Strength

EMOM for 8:00 of:

25’ Front Rack Walking Lunge

Perform As Fast As Possible @ RPE 5

Metcon

6 Rounds For Quality of:

70 Double-Unders

10 Wall Balls (20/14) (Throw As High As Possible)

CAP: 12:00

Accessory/Extra

3 Rounds For Quality of:

0:15 Back Rack Hold @ 110-130% of 1 RM Back Squat

Saturday

QOTD:

If you life had a “skip intro” button, when would you use it?

Metcon

AMRAP for 28:00, Alternating Full Rounds with a Partner, of:

2 Hang Power Cleans (155/105)

4 Weighted Sit-ups or V-ups

6 Box Step Overs (24”/20”)

8 Push-ups

Accessory/Extra

Partner Sit-ups with Wall Ball Toss

3 × 20