Week of August 10th - August 15th, 2026
Monday
QOTD:
Do you have any back to school traditions?
Strength
Back Squats
2 x 5 @ 70%
3 x 3 @ 80%
Metcon
10 Rounds For Time of:
2 Snatches (115/75)
4 Hang Power Cleans
6 Front Squats
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
8 Snatch Grip Romanian Deadlifts
10 Wall Ball Hamstring Curls
Tuesday
QOTD:
What is the longest you have gone without working out?
BBG
Every 2:00 for 5 Rounds of:
3 Power Cleans + 1 Split Jerk @ 60% of 1 RM Power Clean + Jerk
Metcon
EMOM for 15:00 For Max Reps of:
A) ME Box Jumps (24”/20”)
B) ME Sumo Deadlift High Pulls (115/75)
C) ME Double-Unders
D) ME Burpees
E) ME Rest
Accessory/Extra
3 Rounds For Quality of:
6 Jefferson Curls
8 L / 8 R Elevated Calf Raises
10 L / 10 Adductor Rock Backs
Wednesday
QOTD:
What was your favorite toy from you childhood?
BBG
2 Power Snatches + 2 Squat Snatches
6 Sets @ 50 - 85% of 1 RM Snatch
Metcon
AMRAP* for 8:00 of:
1 Power Clean (115/75)
2 Kettlebell Swings (53/35)
3 Air Squats
*Add 1 Rep to Each Movement Each Round
Accessory/Extra
Reverse Hyper Extensions
3 x 15
Thursday
QOTD:
What was a show that was popular when you were a kid that you hated?
Active Recovery
AMRAP for 30:00 of:
400m Run
20 Plate Ground to Overheads
40 Jump Rope of Choice
20 Barbell Bent Over Rows
500m Row
Accessory/Extra
3 Rounds For Quality of:
15 Band Pull Aparts
15 Band Face Pulls
Friday
QOTD:
What has been the best competition you have done? (Doesn’t have to be CrossFit)
Strength
6 Rounds of:
3 Deadlifts @ 80% + 6 Box Jumps
Metcon
For Time:
100’ Farmer’s Carry (70s/53s)
15 Burpee Toes to Bar
10 Wall Walks
15 Burpee Toes to Bar
100’ Farmer’s Carry
CAP: 12:00
Accessory/Extra
Banded Kneeling Hip Extensions
3 x 15
Saturday
QOTD:
What side of your mouth do you chew on?
BBG
20:00 to Build to 1 RM Snatch
Metcon
4 Rounds For Time, With a Partner, of:
60 Double-Unders
20 Pull-ups
16 - 12 - 8 - 4 Squat Snatches (115/75)
CAP: 18:00
Accessory/Extra
Plate Overhead Sit-ups
3 x 10
