Week of August 3rd - August 8th, 2026
Monday
QOTD:
What is your favorite Sour Patch flavor?
Strength
Back Squats
4 x 8 @ 60%
Metcon
For Time:
30 Wall Balls (20/14)
20 Dumbbell Snatches (50/35)
15 Chest to Bar Pull-ups
30/24 Calorie Row
15 Chest to Bar Pull-ups
20 Dumbbell Snatches
30 Wall Balls
CAP: 16:00
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Single Arm Banded Rows
10 L / 10 R Banded Reverse Flies
Tuesday
QOTD:
If you could own a secondary residence anywhere, where would it be?
BBG
2 Squat Cleans + 2 Front Squats + 1 Split Jerk
6 Sets @ 65 - 90% 1 RM Clean and Jerk
Metcon
AMRAP for 12:00 of:
12 Push Press (115/75)
36 Double-Unders
Accessory/Extra
Weighted GHD Hip Extensions
3 x 15
Wednesday
QOTD:
When was the worst sunburn you have ever gotten?
BBG
1 Power Snatch + 2 Squat Snatches
4 Sets @ 70% 1 RM Snatch
Metcon
For Time:
“Isabel”
30 Snatches (135/95)
CAP: 6:00
Accessory/Extra
3 Rounds For Quality of:
10 Band Pull Aparts
10 Banded Straight Arm Hollow Pull Downs
Thursday
QOTD:
What is the most embarrassing thing that has happened to you?
Active Recovery
3 Rounds @ Conversational Pace of:
2:00 of Machine of Choice
2:00 Russian Kettlebell Swings
2:00 Box Step-ups (20”)
2:00 AbMat Sit-ups
1:00 Rest
Accessory/Extra
Bulgarian Split Squats
3 x 8 Each Side
Friday
QOTD:
Who is the person you have been friends with the longest?
Strength
Paused* Front Squats
5 x 5 @ 60 - 75% of 1 RM
*Pause 0:03 at the Bottom
Metcon
6 Rounds For Time of:
5 Pull-ups
10 Hand Release Push-ups
15 Air Squats
20 Double-Unders
CAP: 12:00
Accessory/Extra
Alternating Weighted Deadbugs
3 x 10 Each Side
Saturday
QOTD:
Of all the t-shirts you have owned in your life, which one is your favorite?
BBG
EMOM for 6:00 of:
6 Touch and Go Power Snatches @ 60% of 1 RM Power Snatch
Metcon
For Time with a Partner of:
100 Toes to Bar
80 Wall Balls (20/14)
60/48 Calorie Row
40 Power Cleans (135/95)
CAP: 20:00
Accessory/Extra
Heels Elevated Goblet Squats
3 x 20
