Week of June 29th - July 4th, 2026
Monday
QOTD:
If you could rewrite the ending of any movie, TV show, or book, which one would you choose?
Strength
Every 2:30 for 6 Rounds of:
6 Push Press @ 80%
Metcon
3 Rounds For Quality of:
400m Run
100m Carry of Choice
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
15 Banded Lat Pull Downs*
15 Seated Band Rows*
*Every 5 Reps Hold End Range of Motion for 0:10
Tuesday
QOTD:
What was your favorite childhood cartoon?
Power Session
EMOM for 10:00 of:
3 Plyo Push-ups
2 Bar Muscle-ups
Metcon
AMRAP for 12:00 of:
15 Box Jump Overs (24”/20”)
9 Toes to Bar
0:30 Rest
Accessory/Extra
Reverse Hyper
3 x 15
Wednesday
QOTD:
What is the most beautiful view you have ever seen?
Strength
Every 2:00 for 5 Rounds of:
6 Back Rack Reverse Lunges @ RPE 8
Metcon
For Time:
21 - 15 - 9
Front Squats (95/65)
Machine Calories
Then:
21 - 15 - 9
Wall Balls (20/14)
Machine Calories
CAP: 15:00
Accessory/Extra
Wall Ball Hamstring Curls
3 x 15
Thursday
QOTD:
What was your first pet, and what was its name?
Muscular Endurance
Strict Chin-ups
5 x 5*
*Weight Them as Needed
Metcon
5 Rounds, For Total Rounds and Reps, of:
AMRAP for 2:00 of:
8 Russian Kettlebell Swings (70/53)
4 L / 4 R Single Arm Kettlebell Front Rack Step-ups (20”)
Rest 1:00 Between AMRAPs
Accessory/Extra
Tall Kneeling Kettlebell Around the Worlds
4 x 6 Each Side
Friday
QOTD:
What sports team has the best color combo?
Strength
Push Press
4 x 4 @ 85%
Metcon
For Time:
“Grace”
30 Clean & Jerks (135/95)
CAP: 6:00
Accessory/Extra
EMOM for 8:00 of:
8 Burpees Over Bar*
*AFAP
Saturday
QOTD:
What is something you waste money on?
Metcon
AMRAP for 25:00 with a Partner* of:
200m Run
5 Burpees
10 Deadlifts (185/135)
*While Partner 1 Runs, Partner 2 Performs an AMRAP of the Other 2 Movements Picking up After Each Other
*Every 4 Rounds Add: 200m, 5 Burpees, and 5 Deadlifts
Accessory/Extra
3 Way Single Leg Romanian Deadlifts
3 x 10 Each Side
