Week of June 8th - June 13th, 2026
Monday
QOTD:
If you could face anyone alive or dead in a professional fight, who would it be?
Strength
Every 2:00 for 8 Rounds of:
1 Push Press*
*Build to a 1 RM
Metcon
6 Rounds For Time of:
12 Hang Power Cleans (155/105)
4 Wall Walks
CAP: 12:00
Accessory/Extra
Banded Lat Pull Downs
3 x 15
Tuesday
QOTD:
If your life depended on winning one Olympic event, which one are you choosing?
Strength
Back Squats
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 2 @ 88%
1 x 2 @ 80%
Metcon
AMRAP for 15:00 of:
10 Back Rack Lunges (135/95)
20 AbMat Sit-ups
30 Box Jumps (24”/20”)
Accessory/Extra
Single Leg Calf Raises
3 x 10 Each Side
Wednesday
QOTD:
What sport do you wish you were better at?
Strength
5 Rounds For Total Reps of:
ME Unbroken Strict Chin-ups*
Rest 2:00
*Stop 2 Reps Short of Failure Each Set
Metcon
Every 2:00 for 8 Rounds of:
12/10 Calorie Row
5 Push-ups to Renegade Rows (50s/35s)
Accessory/Extra
Cross Body Hammer Curls
3 x 12
Thursday
QOTD:
What type of workout do you wish you enjoyed more?
Metcon Part 1
AMRAP for 10:00 of:
30 Double-Unders
6 - 8 - 10 - 12 … etc
Deadlifts (225/155)
Metcon Part 2
After a 2:00 Rest Following Metcon Part 1:
AMRAP for 10:00 of:
6 - 8 - 10 - 12 … etc
Kettlebell Goblet Box Step Overs (70/53) (20”)
Machine Calories
Accessory/Extra
Single Leg Romanian Deadlifts
3 x 10 Each Side
Friday
QOTD:
What subject do you wish you paid more attention to in school?
Strength
Every 2:00 for 6 Rounds of:
3 Push Press @ 80%
Metcon
For Time:
21 - 15 - 9
Overhead Squat (135/95)
Toes to Bar
CAP: 9:00
Accessory/Extra
Dumbbell Lateral Raises
3 x ME (Heavy)
Saturday
QOTD:
What hobby do you wish you had stuck with?
Metcon
For Time with a Partner of:
1000m Run (Together)
150 Dumbbell Snatches (50/35)
800m Run
150 Burpees Over Dumbell
400m Run
150 Dumbbell Plank Drag Throughs
200m Run
CAP: 35:00
Accessory/Extra
Weighted Sit-ups
3 x 10
