Week of May 25th - May 30th, 2026
Monday
Classes 8:00am, 9:00am, and 10:00am only.
QOTD:
What is your favorite Hero WOD?
Metcon
“Bunny”
For Time:
Buy-In:
7 Push Presses (95/65)
1 Mile Run (with a vest (20/14))
18 Handstand Push-ups
Then:
6 Rounds of:
2 Rope Climbs
28 Push-ups
10 Power Cleans
2 Bar Muscle-ups
46 Single-Unders
Cash-Out:
2018m Row
CAP: 45:00
Accessory/Extra
Reverse Hyper Extensions
2 x 20
Tuesday
QOTD:
Do you have any phobias?
Accessory Strength
5 Rounds For Quality of:
1:00 of Machine of Choice
4 Deadstop Sumo Deadlifts @ RPE 6
10 Banded Face Pulls
Metcon
AMRAP for 15:00 of:
100’ Carry of Choice
20 AbMat Sit-ups
10 Box Jumps (24”/20”)
Accessory/Extra
Couch Stretch
1 x 1:00 Each Side
Wednesday
QOTD:
What would your perfect day look like?
Strength
Every 2:00 for 6 Rounds of:
1 Snatch Balance + 2 Overhead Squats
Metcon
5 Rounds For Time of:
60 Double-Unders
15/12 Calorie Row
10 Burpees
CAP: 16:00
Accessory/Extra
Adductor Rocks
3 x 10 Each Side
Thursday
QOTD:
Do you ever feel bad for inanimate objects?
Gymnastic Strength
For Time:
30 Strict Ring Dips
CAP: 10:00
Metcon
4 Rounds For Time of:
12 Dumbbell Clean to Step-up (50/35)(20”)
21 Wall Balls (20/14)
CAP: 14:00
Accessory/Extra
Single Leg Romanian Deadlifts
3 x 10 Each Side
Friday
QOTD:
What is a hobby you have outside of the gym?
Strength
5 Sets of:
2 Cleans + 1 Jerk
Build to Heavy
Metcon
For Time with a Partner* of:
100/80 Machine Calories
80 Kettlebell Swings (70/53)
400’ Suitcase Carry
CAP: 16:00
*Partition work as desired
Accessory/Extra
Jefferson Curls
3 x 10
Saturday
QOTD:
What is a small task you are really good at?
Metcon
For Rounds and Reps of Each AMRAP with a Partner of:
AMRAP for 10:00 of:
10 Power Snatches (95/65)
12 Overhead Lunges
16 Toes to Bar
200m Run (Together)
Then:
1:00 Rest
Then:
AMRAP for 10:00 of:
8 Power Snatches (115/75)
10 Overhead Lunges
12 Toes to Bar
200m Run (Together)
Then:
1:00 Rest
Then:
AMRAP for 10:00 of:
6 Power Snatches (135/95)
8 Overhead Lunges
10 Toes to Bar
200m Run (Together)
Accessory/Extra
Glute Bridges
3 x 15
