Week of June 9th - June 14th, 2025

Monday

QOTD:

What was your worst vacation experience?

Strength

Tempo 1 1/4 Back Squats

4 x 2 @ Moderate to Heavy

Metcon

5 Rounds For Max Reps of:

AMRAP for 2:00 of:

5 Box Jumps (High)

10 Power Cleans (135/95)

ME Calories Row in Time Remaining

Rest 1:00

Accessory/Extra

Bulgarian Split Squat

3 x 10 Each Side

Tuesday

QOTD:

Would you rather listen to metal or kids screaming during your workout?

Strength

Strict Press

Build to a 2 RM

Metcon

15-12-9-6-3

Hang Power Snatches (95/65)

Strict Ring Dip

CAP: 10:00

Accessory/Extra

Seated Banded Rows

3 x 10

Wednesday

QOTD:

Do you take any supplements, if so, what?

Metcon

AMRAP for 18:00 of:

200m Run

10 Dumbbell Plank Rows (50’s/35’s)

250m Row

10 Dual Dumbbell Squats

Post Metcon

5 Rounds For Quality of:

50 ft Uneven Grip Dumbbell Walking Lunge

Rest 1:00

Accessory/Extra

Weighted Glute Bridges

3 x 15

Thursday

QOTD:

What gym achievement are you most proud of?

Strength

Every 2:00 for 5 Rounds of:

6 Push Press @ 80-90% of 1 RM Strict Press

10 Push-ups

Metcon

6 Rounds For Time of:

60 Double-Unders

6 Burpee Chest to Bar Pull-ups

CAP: 13:00

Accessory/Extra

Banded Lat Pull Downs

3 x 15

Friday

QOTD:

How often do you swap out your bath towel?

Strength

Banded Deadlifts

10 x 3 @ 60%

Rest Exactly 0:30

Metcon

40-30-20-10

Wall Balls (20/14)

AbMat Sit-ups

CAP: 14:00

Accessory/Extra

Prone Hamstring Curls

5 x 15

Saturday

QOTD:

What are your plans for Father’s Day?

Metcon

10 Rounds For Time of:

10 Dumbbell Hang Snatches (50/35)

10 Box Jumps (24”/20”)

10 Pull-ups

10/8 Machine Calories

CAP: 25:00

Accessory/Extra

3 Rounds of:

1:00 ME Machine Calories

3:00 Rest