Monday
QOTD:
What is your favorite outfit to wear?
Strength
EMOM for 10:00 of:
5 Thrusters @ 50% of 1 RM Push Press
Metcon
AMRAP for 20:00 of:
400m Run
20/16 Calorie Row
100m Overhead Plate Carry (45/35)
10 Burpee Pull-ups
Accessory/Extra
Dumbbell Plank Drag Throughs
3 x 10 Each Side
Tuesday
QOTD:
What is one clothing item you own in multiple colors?
BBG
Every 2:00 for 6 Rounds of:
1 Snatch Pull + 1 Low Hang Squat Snatch + 1 Squat Snatch
Start @ 55% of 1 RM Snatch and Build
Metcon
AMRAP for 14:00 of:
5 Box Jump Overs (24”/20”)
10 Push-ups
15 Wall Balls (20/14)
20 Crossover Single-Unders
Accessory/Extra
Romanian Deadlifts
3 x 10
Wednesday
QOTD:
What is a brand/product collaboration you would like to see happen?
BBG
Every 2:00 for 6 Rounds of:
1 Power Clean + 2 Push Press
Start @ 60% of Limiting Movement and Build
Metcon
For Time:
4 - 8 - 12 - 16 - 12 - 8 - 4
Alternating Dumbbell Snatches (50/35)
Overhead Dumbbell Walking Lunges
Pull-ups
CAP: 14:00
Accessory/Extra
Bent Over Rear Delt Flye
3 x 10
Thursday
QOTD:
What is your favorite pair of shoes that you own?
Gainz
4 Rounds of:
8 Barbell Bench Press
12 Barbell Bent Over Rows
Active Recovery
AMRAP for 20:00 of:
5 - 10 - 15*…
AbMat Sit-ups
Air Squats
Machine Calories
*Continue to Add 5 Reps to Each Movement Each Round
Accessory/Extra
Wall Sits
3 x 1:00
Friday
QOTD:
What is your favorite type of hat?
Strength
Pause* Back Squats
2 x 3 @ 75%
2 x 3 @ 80%
*No Time Requirement, Just Stop Momentum
Metcon
For Time:
“Omar”
10 Thrusters (95/65)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
CAP: 15:00
Accessory/Extra
Strict Pull-ups
4 x 5*
*Banded or Weighted if Needed
Saturday
QOTD:
What is your favorite color to wear?
Strength
Every 2:00 for 5 Rounds of:
10 Deadlifts @ 60%
Metcon
AMRAP for 20:00 with a Partner of:
4 Wall Walks
10 Power Snatches (115/75)
10 Overhead Squats
200m Run (Together)
Accessory/Extra
Reverse Snow Angels
3 x 5
