Week of May 12th - May 17th, 2025
Monday
QOTD: What is a house chore you have been putting off for too long?
Weightlifting
EMOM for 8:00 of:
1 Hang Power Clean + 1 Hang Cluster
Metcon
Every 2:00 for 5 Rounds of:
10 Thrusters (115/75)
10 Box Jumps (30”/24”)
Accessory/Extra
3 Rounds for Quality of:
30 Band Pull Aparts
30 Banded Lat Pulldowns
Tuesday
QOTD: What house chore feels the most satisfying when it’s done?
Metcon
For Time:
21-15-9
Deadlifts (275/185)
Burpee Pull-ups
CAP: 12:00
Strength
5 Rounds for Quality of:
10 Feet Elevated Ring Rows
50ft Suitcase Carry (Heavy)
Rest 1:00-1:30
Accessory/Extra
For Quality:
100 Hollow Rocks
Wednesday
QOTD: How often do you do laundry in a week?
Metcon
4 Rounds For Time of:
400m Run
30 Alternating Dumbbell Snatches (50/35)
400m Run
30 Single Dumbbell Box Step Overs (20”)
CAP: 30:00
Accessory/Extra
3 Rounds of Quality of:
12 Unilateral Hip Thrusts Each Side
12 Single Leg RDLs with a Reach Each Side
Thursday
QOTD: What is one thing you always forget to clean?
Weightlifting
Every 2:00 for 6 Rounds of:
2 Snatch Balances
Metcon
AMRAP in 14:00 of:
4-8-12…
Machine Calories
Wall Balls (20/14)
Accessory/Extra
Med Ball Dead Bugs
3 x 16
Friday
QOTD: What is your favorite cleaning hack?
Gymnastics
3-5 Rounds for Quality of:
2-5 Toes to Bar Timing Drill
5-10 Band Assisted Toes to Bar Drill
Rest 1:00-2:00
Metcon
For Time:
25 Power Snatches (75/55)
150 Double-Unders
50 Toes to Bar
25 Power Snatches
50 Toes to Bar
150 Double-Unders
25 Power Snatches
CAP: 20:00
Accessory/Extra
Plate Around the Worlds
3 x 15 Each Way
Saturday
QOTD: What is your favorite cleaning product/tool?
Metcon
20 Rounds with a Partner For Time and Max Distance* of:
12 Burpees
12 Kettlebell Goblet Squats (53/35)
ME Distance Row
*Alternate Full Rounds with Partner of Burpees and Squats
While One Partner Completes a Round the Other Rows for Meters
Accessory/Extra
Gorilla Row
3 x 5 Each Side
