Week of May 5th - May 10th, 2025
Monday
QOTD: What is the weirdest Facebook group or social media account you follow?
Strength
Front Squats
5 x 5 @ 50%
Metcon
EMOM for 11:00* of:
25 Double-Unders + 5 Deadlifts (225/155)
*Do 5 Rounds, Rest Minute 6, Do 5 More Rounds
Accessory/Extra
Reverse Hyper
3 x 20
Tuesday
QOTD: What is the most surprising thing on your bucket list?
Metcon
“Strict Nicole”
AMRAP in 20:00 of:
400m Run
ME Unbroken Strict Pull-ups
Post Metcon Stretch
For Quality:
Adductor Rock 1:00 Left/1:00 Right
Side Straddle Stretch 1:00 Left/1:00 Right
Straddle Stretch 1:00
Accessory/Extra
Banded Ws
3 x 10
Wednesday
QOTD: Would you rather have slow internet forever or constantly forget your passwords?
Strength
Back Squats*
8 x 2 @ 40%
*After Each Set Perform 3-5 Banded Broad Jumps
Rest 1:00
Metcon
For Time:
21 Hang Power Cleans (115/75)
21 Box Jumps (30”/24”)
15 Hang Power Cleans (135/95)
15 Box Jumps (30”/24”)
9 Hang Power Cleans (155/105)
9 Box Jumps (30”/24”)
CAP: 10:00
Accessory/Extra
Poliquin Step-ups
4 x 12
Thursday
QOTD: What is something you are great at cooking? Something you can’t cook?
Metcon
AMRAP for 22:00 with a Partner of:
22 Hand Release Push-ups
22 Toes to Bar
22 Calorie Row
Accessory/Extra
Plank Shoulder Airplanes
3 x 20
Friday
QOTD: What is your favorite travel hack?
Strength
Back Squats
1 x 3 @ 57%
1 x 3 @ 67%
1 x 2 @ 76%
1 x 2 @ 86%
1 x 1 @ 91%
1 x 1 @ 95%
1 x 1 @ 98%
1 x 1 @ 101-103%
Metcon
AMRAP for 8:00 of:
15/12 Calorie Row
10 Kettlebell Swings (70/53)
Accessory/Extra
Monostructural Cardio
5:00 - 10:00 of Cardio Cool Down on Machine of Choice or Jog
Saturday
QOTD: Would you rather have every traffic light turn green for you or always get the best parking spot?
Metcon
For Time Synchronized with a Partner of:
20-30-40-30-20
Burpees to Plate
Weighted Overhead Sit-ups (35/25)
Plate Reverse Lunges
CAP: 32:00
Accessory/Extra
5 Rounds for Quality of:
25ft Backwards Bear Crawl Plate Drag
