Week of July 20th - July 25th, 2026
Monday
QOTD:
When do you pack for a trip?
Strength & Skill
Alternating EMOM for 8:00 of:
5 Back Squats @ 60%
Rope Climb Skill Work
Metcon
For Time:
50/40 Calorie Row
40 Thrusters @ 75/55
30 Chest to Bar Pull-ups
200m Run
CAP: 13:00
Accessory/Extra
Bent Over Banded Pull Downs
3 x 10
Tuesday
QOTD:
Which is better? Appetizer or dessert?
BBG
5 Rounds of:
1 Power Clean + 1 Jerk @ 55 - 70% of 1 RM Power Clean & Jerk
Metcon
For Time:
30 - 20 - 10
Wall Balls (20/14)
Handstand Push-ups
CAP: 10:00
Accessory/Extra
Assisted Hip Airplanes
3 x 5 Each Side
Wednesday
QOTD:
Would you rather give up cheese or bread?
BBG
A) 3 x 3 Tall Snatches @ Light - Moderate
B) 6 Rounds of: 1 Snatch Pull + 1 Low Hang Snatch Pull + 1 Squat Snatch @ 50 - 70% of 1 RM Power Snatch
Metcon
AMRAP for 12:00 of:
2 Rope Climbs
15 Kettlebell Swings (70/53)
50 Double-Unders
Accessory/Extra
1:00 L / 1:00 R of:
Couch Stretch
Pigeon Stretch
Thursday
QOTD:
What is best type of grill? Charcoal, gas or wood/chip?
Metcon
3 Rounds @ Conversational Pace of:
2:00 Bike for Calories
2:00 Lateral Burpees Over Bar
2:00 Row for Calories
2:00 Thrusters (65/45)
1:00 Rest
Accessory/Extra
Dumbbell Jefferson Curl
2 x 10
Friday
QOTD:
Which would be worse to lose for a week? Your wallet or your phone?
Strength
Deadlifts
10 - 8 - 6 - 4 - 2 - 1
@ 50 - 80%
Metcon
4 Rounds For Time of:
10 Hang Power Cleans (115/85)
15 Bar Facing Burpees
CAP: 10:00
Accessory/Extra
Machine Work
10:00 for Quality
Saturday
QOTD:
Who is the most famous person you have met?
Strength
Power Snatches
1 x 3 @ 60%
1 x 2 @ 70%
2 x 1 @ 80%
Metcon
3 Rounds For Time with a Partner of:
400m Run (Together)
30 Overhead Squats (95/65)
20 Toes to Bar
CAP: 18:00
Accessory/Extra
McKenzie Press
1 x 15
