Week of May 4th - May 9th, 2026
Monday
QOTD:
How old does something have to be for it to no longer be considered “new”?
Strength
3 Rounds For Max Reps of:
0:20 Dead Hang Hold
0:30 Rest
Max Unbroken Set Strict Pull-ups
2:00 Rest
Metcon
For Time:
100 Double-Unders
9 Bench Press or Glute Bridge Floor Press (225/155)
75 Double-Unders
7 Bench Press or Glute Bridge Floor Press
50 Double-Unders
5 Bench Press or Glute Bridge Floor Press
CAP: 12:00
Accessory/Extra
Bent Over Rows
3 x 10
Tuesday
QOTD:
If you could go back to high school and play a different sport, what would it be?
Power Session
Every 2:00 for 7 Rounds of:
3 Tempo Deadlifts* @ 60% of 1 RM Power Clean
2 Power Cleans
5 Jump Squats
*5 Count Descent
Metcon
3 Rounds For Time of:
20 Wall Ball Box Step Overs (20/14) (20”)
20 Wall Balls
CAP: 10:00
Accessory/Extra
Wall Ball Hamstring Curls
3 x 15
Wednesday
QOTD:
If you had to choose a different career, what would it be?
Metcon
EMOM for 20:00, Alternating Between:
0:20 Row Sprint
10 Toes to Bar (AFAP)
3 Shoulder to Overheads (RPE 8)
Rest
Strength
3 Rounds For Quality of:
15 Dumbbell Shrugs
12 Dumbbell Bent Over Reverse Flys
Rest 1:00
Accessory/Extra
4 Rounds For Quality of:
50’ L / 50’ R Suitcase Carry
Rest 1:00
Thursday
QOTD:
When was the most recent time you ran into another TAN member out in the wild?
Metcon
4 Rounds For Quality of:
1000m Row
15 Ring Push-ups
Rest 2:00
CAP: 32:00
Accessory/Extra
Pike-ups on Rower
4 x 10
Friday
QOTD:
If you had to move to a new country tomorrow, where would you go?
Strength
Back Squats
6 x 6 @ 80%
Rest 2:00
Metcon
AMRAP for 8:00 of:
8 Burpee Box Jump Overs (24”/20”)
16 Kettlebell Swings (70/53)
Accessory/Extra
Seated Good Mornings
3 x 8
Saturday
QOTD:
If you could meet your future self, what would you ask?
Metcon
AMRAP for 30:00 with a Partner* of:
400m Run
6 Rounds of:
4 Pull-ups
6 Power Snatches (95/65)
8 Sit-ups
*Partners Run Together and then Alternate Full Rounds
Accessory/Extra
Reverse Hyper Extensions
3 x 15
