Week of June 23rd - June 28th, 2025
Monday
QOTD:
What is your “good side” for pictures?
Strength
Pause Snatches (3 Count Pause @ the Knee)
5 x 2
Build to Heavy but Perfect
Metcon
For Rounds and Reps of Each:
AMRAP for 8:00 of:
15 Wall Balls (20/14)
9 Power Cleans (135/95)
Rest 2:00
AMRAP for 6:00 of:
9 Wall Balls
6 Hang Power Cleans (95/65)
Rest 2:00
AMRAP for 4:00 of:
15 Air Squats
9 Kettlebell Swings (53/35)
Accessory/Extra
3 Rounds For Quality of:
8 L / 8 R Side Lying Clam Raises
25 ft L / 25 ft R Banded Monster Walk
Tuesday
QOTD:
Have you had a traumatic experience with a food that caused you not to eat it anymore?
Strength
Back Squats
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
Front Squats
3 x 5 @ 70%
Metcon
6 Rounds For Time of:
10 Box Jump Overs (24”/20”)
10 Burpees
10 V-ups
CAP: 13:00
Accessory/Extra
Chainsaw Row
3 x 10 Each Side
Wednesday
QOTD:
What song could you sing blind karaoke to?
Strength
Pause Cleans (3 Count Pause @ the Knee) and Jerk
5 x 2 + 1
Build to Heavy but Perfect
Metcon
“Nancy”
5 Rounds For Time of:
400m Run
15 Overhead Squats (95/65)
CAP: 16:00
Accessory/Extra
3 Rounds For Quality of:
12 L / 12 R Calf Raises
12 Banded Squat Pull Throughs
Thursday
QOTD:
Do stickers belong on water bottles, laptops or cars?
Gymnastics
5 Rounds For Quality of:
0:15 Top Pull-up Hold
0:15 Dead Hang Hold
1:00 Rest
Metcon
9-15-21-15-9
Dumbbell Bench/Floor Press (50/35)
Deadlifts (225/155)
Calorie Row
CAP: 15:00
Accessory/Extra
Overhead Tricep Extensions
3 x 15
Friday
QOTD:
What is the best flavor of popcorn? Butter, Kettle Corn, White Cheddar, or Caramel.
Strength
Back Squats
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Front Squats
1 x 5 @ 65%
2 x 5 @ 70%
Metcon
AMRAP for 15:00 of:
5 Front Squats (185/135)
10 Toes to Bar
200m Suitcase Carry (70/53)
Accessory/Extra
Plank Birddogs
3 x 10
Saturday
QOTD:
How do you open your banana? From the top or bottom?
Metcon
AMRAP for 35:00 with a Partner of:
10 Box Jumps (24”/20”)
6 Handstand Push-ups
4 Squat Snatches (135/95)
Accessory/Extra
Reverse Snow Angels
4 x 5
