Week of April 13th - April 18th, 2026
Monday
QOTD:
What percentage of warm-up reps do you do?
Strength
20:00 to Establish a 1 RM Back Squat
Metcon
AMRAP for 7:00 of:
10 Walking Lunges
5 Hang Power Cleans (135/95)
Accessory/Extra
Reverse Hyper Extensions
3 × 15
Tuesday
QOTD:
Do you read physical magazines?
Strength
8 Rounds For Total Reps of:
0:15 ME Strict Ring Dips
0:45 Rest
Metcon
8 Rounds* For Cumulative Rounds and Reps of:
AMRAP for 1:30 of:
24 Double-Unders
12 AbMat Sit-ups
8 Pull-ups
Rest 0:30 Between AMRAPs
*Pick up where you left off
Accessory/Extra
Gorilla Rows
3 × 6 Each Side
Wednesday
QOTD:
Have you ever purchased something from an infomercial?
Strength
Every 2:00 for 6 Rounds of:
2 Push Jerks
Build to Moderately Heavy
Metcon
For Time:
400m Run
15 Shoulder to Overheads (155/105)
400m Run
12 Shoulder to Overheads
400m Run
9 Shoulder to Overheads
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
10 Calf Raises
10 L / 10 R Single Leg Romanian Deadlifts with a Reach
Thursday
QOTD:
What sentimental thing from your childhood do you still have?
Metcon
AMRAP for 22:00 of:
800m Row
40 Russian Kettlebell Swings (53/35)
200m Suitcase Carry
500m Row
20 Kettlebell Swings
100m Suitcase Carry
Accessory/Extra
Good Mornings
4 × 5
Friday
QOTD:
What is the longest you have accidentally let a recurring charge that you thought you cancelled go on for?
Strength
Every 2:30 for 6 Rounds of:
3 Back Squats @ 80% of 1 RM
Metcon
2 Rounds For Time of:
25 Deadlifts (225/155)
25 Push-ups
25 Wall Balls (20/14)
25 Box Jumps (24”/20”)
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
1:00 Tall Kneeling Front Rack Hold
1:00 Rest
Saturday
QOTD:
Have you every been in an advertisement?
Metcon
For Time with a Partner of:
60 - 50 - 40 - 30 - 20 - 10
Calorie Row
Hang Power Snatches (95/65)
Toes to Bar
CAP: 30:00
Accessory/Extra
Weighted Deadbugs
3 × 10
