Week of June 22nd - June 27th, 2026
Monday
QOTD:
Would you rather have your food too saucy or not have enough sauce?
Muscular Endurance
5 Rounds of:
ME Feet Elevated Body Rows*
Rest 1:30
*Leave 3 Reps in Reserve
Metcon
Every 2:00 for 7 Rounds, For Total Working Time, of:
18/15 Calorie Row
5 Chest to Bar Pull-ups
Accessory/Extra
Banded Bicep Curls
3 x 20
Tuesday
QOTD:
Which day of the week feels the longest?
Metcon
AMRAP for 24:00 of:
400m Run
8 Power Cleans (155/105)
16 Single Dumbbell Box Step-ups (50/35) (24”/20”)
Accessory/Extra
Starfish
3 x 10 Each Side
Wednesday
QOTD:
Would you rather always “reply all” to all emails or always forget to silence yourself on Zoom calls?
Strength
Every 2:20 for 6 Rounds of:
5 Push Press @ 80%
Metcon
3 Rounds For Time of:
21 Toes to Bar
21 Wall Balls (20/14)
CAP: 11:00
Accessory/Extra
Prone Press
3 x 8
Thursday
QOTD:
Do you tie your shoes to put them on each time or just slip them on?
Strength
Dead Stop Sumo Deadlifts
5 - 4 - 3 - 2 - 1
Build to a Heavy Single
Metcon
6 Rounds For Time of:
30 Double-Unders
3 Squat Cleans (185/135)
CAP: 10:00
Accessory/Extra
Romanian Deadlifts
3 x 10
Friday
QOTD:
Would you rather have to live without music or without TV/Movies?
Swole Session
1 + 1/4 Bench Press*
6 x 2 @ RPE 6
*Hold 1/4 Position for 4 Seconds
Metcon
5 Rounds For Time of:
12 Burpees
12 Dumbbell Hang Snatches (50/35)
12 Dumbbell Overhead Walking Lunges
CAP: 13:00
Accessory/Extra
Ring Support Hold
5 x 0:30
Saturday
QOTD:
What would you do if tomorrow was your last day alive?
Metcon
6 Rounds For Time with a Partner of:
10 Synchro Single Arm Kettlebell Swings (53/35)
20 Partner Wall Ball Sit-ups (20/14)
10 Synchro Single Arm Kettlebell Swings
400m Partner Run (Holding a Band)
CAP: 28:00
Accessory/Extra
Tall Kneeling Kettlebell Around the Worlds
3 x 5 Each Way
