Week of March 30th - April 4th, 2026
Monday
QOTD:
What is the least Florida thing about you?
Strength
Back Squats
5 x 5
Build AHAP
Metcon
Every 2:00 for 7 Rounds of:
10 Weighted* Step-ups (20”)
35 Double-Unders
*Pick an Odd Object, and Choose Load (ie: Plate, Sandbag, Medicine Ball)
Accessory/Extra
Banded Adductors Drags with a Side Step
3 x 6 Each Side
Tuesday
QOTD:
What is the most Florida thing you have ever done?
Gymnastics Skill
8 Rounds For Quality of:
0:03 Cadlestick Hold on Rings*
*Or Work on Gymnastic Skill of Choice
Metcon
5 Rounds For Time of:
15/12 Machine Calories
3 Barbell Complexes* (155/105)
*1 Barbell Complex = 1 Deadlift + 1 Power Clean + 1 Hang Power Clean
CAP: 15:00
Accessory/Extra
Arch-Ups
3 x 15
Wednesday
QOTD:
What is the best theme park in Florida?
Metcon
AMRAP for 15:00 of:
5 Strict Ring Dips
10 Devil’s Press (50s/35s)
200m Run
Strength
Strict Press
5 x 5
Build AHAP
Accessory/Extra
Bent Over Single Arm Dumbbell Row
3 x 10 Each Side
Thursday
QOTD:
Are you a Florida native or did you move here? What brought you here?
Metcon
5 Rounds For Time of:
5 Front Squats (135/95)
1 Rope Climb
4 Front Squats
1 Rope Climb
3 Front Squats
1 Rope Climb
1:00 Rest
CAP: 20:00
Core Strength
3 Rounds For Quality of:
1:00 ME Barbell Front Rack Hold
1:00 Rest
Accessory/Extra
Backward Bear Crawl with Plate Drag
4 x 25’
Friday
QOTD:
What is a hidden gem in Florida that you like to go to?
Strength
Dead Stop Sumo Deadlifts
5 x 3
Build AHAP
Metcon
3 Rounds For Time of:
14 Dual Kettlebell Front Rack Lunges (53s/35s)
21 Russian Kettlebell Swings (53/35)
28 V-ups
CAP: 12:00
Accessory/Extra
Kettlebell Side Bends
3 x 15 Each Side
Saturday
QOTD:
What is your favorite Easter memory?
Metcon
AMRAP for 35:00 with a Partner* of:
250m Row
10 Box Jump Overs (24”/20”)
5 Hang Power Snatches (135/95)
*Alternate Full Rounds
Accessory/Extra
4 Rounds For Quality of:
10 Starfishes
10 Plank Bird Dogs
