Monday
QOTD:
What is your favorite Disney song?
Strength
A) Every 1:30 for 4 Rounds of:
5 Pause* Front Squats @ 70%
*0:02 Pause at the Bottom
B) Push Press
2 x 8
2 x 6
1 x 4
Start @ 55% and Build AHAP
Metcon
4 Rounds For Time of:
40 Double-Unders
20 Russian Kettlebell Swings (70/53)
10 Pistol Squats
5 Strict Pull-ups
CAP: 15:00
Accessory/Extra
GHD Back Extensions
3 x 15
Tuesday
QOTD:
What is you favorite bodyweight exercise?
BBG
Every 1:30 for 5 Rounds of:
1 Pause* Hang Squat Snatch + 3 Overhead Squats
Start @ 60% of 1 RM Snatch and Build AHAP
*0:20 Pause Right Above the Knee
Metcon
For Time:
12 - 10 - 8 - 6 - 4 - 2
Dumbbell Snatches (50/35)
Box Jump Overs (24”/20”)
Burpees Over Dumbbell
CAP: 12:00
Accessory/Extra
Dumbbell One Arm Rows
4 x 8 Each Side
Wednesday
QOTD:
Who is/was the most important veteran in your life?
Metcon
AMRAP for 40:00 with a Partner of:
Box Step-ups* (20”)
*Wear a Weighted Vest or Ruck if Desired
Accessory/Extra
2 Rounds For Quality of:
1:00 Pigeon Stretch Each Side
1:00 Standing Calf Stretch Each Side
Thursday
QOTD:
If your were a mythical creature, what would you be?
Active Recovery
Alternating EMOM* for 30:00 of:
10 V-ups
10/8 Machine Calories
10 Ring Rows
3 Wall Walks
Rest
*Adjust Reps to Keep it Conversational and Finish Each Movement in 0:40 or Less
Accessory/Extra
Band Pull Aparts
3 x 20
Friday
QOTD:
Should crocs be worn with socks?
BBG
Every 2:00 for 6 Rounds of:
2 Clean Pulls + 2 Power Cleans + 2 Hang Squat Cleans @ 60% of 1 RM Clean and Jerk
Metcon
Every 2:00 for 6 Rounds of:
8 Handstand Push-ups
6 Hang Power Cleans (115/75)
4 Thrusters
Accessory/Extra
Pause Weighted Glute Bridges
3 x 10
Saturday
QOTD:
What is your favorite protein shake/powder?
Strength
3 Rounds of:
3 Pause* Back Squats + 3 Back Squats @ 70%
*0:03 Pause at the Bottom
Metcon
For Time with a Partner of:
70/56 Calorie Row
60 Hand Release Push-ups
50 Toes to Bar
40 Front Rack Lunges (135/95)
30 Burpees Over Bar
20 Clean and Jerks
CAP: 20:00
Accessory/Extra
Banded Deadbugs
3 x 20
