Week of August 17th - August 22nd, 2026
Monday
QOTD:
Do you meal prep?
Strength
Back Squats
Every 2:00 for 6 Rounds* of:
3 - 3 - 2 - 2 - 1 - 1
*Starting @ 55% and Building AHAP
Metcon
“Cindy”
AMRAP for 20:00 of:
5 Pull-ups
10 Push-ups
15 Air Squats
Accessory/Extra
Glute Bridge Floor Press
3 x 15
Tuesday
QOTD:
What is the best store bought ice cream?
BBG
1 Power Clean + 1 Jerk
5 Sets @ 55 - 70 % of 1 RM Clean and Jerk
Metcon
For Time:
100 Double-Unders
60 Wall Balls (20/14)
40 Deadlifts (225/155)
CAP: 12:00
Accessory/Extra
Snatch Grip Romanian Deadlifts
3 x 8
Wednesday
QOTD:
If you could change your birthday to a different day, what would you choose?
BBG
2 Power Snatches + 2 Squat Snatches
5 Sets @ 50 - 70% of 1 RM Snatch
Metcon
3 Rounds For Time of:
20 Dumbbell Snatches (50/35)
200m Run
10 Toes to Bar
CAP: 10:00
Accessory/Extra
Wrist Curls
3 x 12
Thursday
QOTD:
What fitness brand or piece of fitness equipment do you swear by?
Active Recovery
EMOM for 27:00 of:
A) 100-200m Run
B) 100’ Kettlebell Front Rack Carry
C) Static Hold of Choice
Accessory/Extra
Reverse Hyper Extensions
3 x 15
Friday
QOTD:
What food is better store bought rather than made at home? The opposite?
Strength
Front Squats
5 x 3 @ 60%
Metcon
AMRAP for 9:00 of:
4 Bar Muscle-Ups
6 Power Snatches (115/75)
8 Front Rack Lunges
Accessory/Extra
4 Rounds For Quality of:
10 Dumbbell Pull Overs
10 Dumbbell Bicep Curls
Saturday
QOTD:
Have you ever seen a ghost?
BBG
20:00 to Build to a 1 RM Snatch or Clean and Jerk
Metcon
For Time, With a Partner, of:
80 Calorie Row
60 Wall Balls (20/14)
40 Handstand Push-ups
20 Kettlebell Swings (53/35)
100m Run (Together)
CAP: 15:00
Accessory/Extra
Reverse Snow Angels
3 x 8
