Week of July 13th - July 18th, 2026

Monday

QOTD:

What is the proper way to cut a sandwich?

Strength

Back Squats

6 x 5 @ 65 - 85%

Metcon

AMRAP for 12:00 of:

4 Front Squats (95/65)

7 Strict Pull-ups

11 Hand Release Push-ups

200m Run

Accessory/Extra

Sky Touch Crunches

3 x 15

Tuesday

QOTD:

What is the best kind of apple?

Strength

6 x 2 Squat Cleans + 1 Jerk*

Perform @ 65 - 90% of 1 RM Clean & Jerk

*Pause 0:02 in Jerk Catch Position

Metcon

4 Rounds For Time of:

10 Box Jumps (24”/20”)

10 Hang Squat Cleans (135/95)

10/8 Calorie Row

CAP: 12:00

Accessory/Extra

Wall Ball Hamstring Curls

3 x 15

Wednesday

QOTD:

Is it ok to eat non-traditional breakfast food for breakfast? (ie: Burgers, Pasta, etc.)

Skill Work

15:00 of Pull-up Practice

Metcon

For Time:

21 - 15 - 9

Handstand Push-ups

Dumbbell Snatches (70/50)

CAP: 10:00

Accessory/Extra

Single Leg Banded Adductor Pulls

3 x 5 Each Side

Thursday

QOTD:

What is your favorite pasta shape?

Metcon

AMRAP for 25:00 at Conversational Pace of:

50 Double-Unders

40 Calorie Row

30 AbMat Sit-ups

20 Burpees

10 Dual Dumbbell Z Press

Accessory/Extra

Banded Bent Over Lat Pulls

3 x 15

Friday

QOTD:

What is weird food pairing that you like?

Strength

Deadlifts

15 - 12 - 10 - 8 - 6 - 4

Perform @ 50 - 80%

Metcon

EMOM for 16:00 of:

15 Kettlebell Swings (70/53)

12 Box Jump Overs (24”/20”)

12 Toes to Bar

10/8 Calorie Row

Accessory/Extra

Empty Barbell Jefferson Curls

3 x 8

Saturday

QOTD:

What is your favorite vegetable?

Strength

15:00 to Build to a 1 RM Power Snatch

Metcon

3 Rounds For Time with a Partner of:

50 Wall Balls (20/14)

30 V-ups

20 Power Snatches (115/75)

CAP: 20:00

Accessory/Extra

Weighted Side Bends

2 x 10 Each Side