Week of March 16 - 22, 2025

Monday

QOTD: What is your walkout/favorite hype song?

Metcon

For 4 Cycles:

AMRAP 3min of

17 Kettlebell Box Step Overs, 70/53 lbs

17 Kettlebell Sumo Deadlift High-Pulls

17 Plank Kettlebell Drag Throughs

Rest 1min vetween each cycle.

Tuesday

QOTD: If you had to give up a sense, which one would it be?

Strength

4 rounds for max reps of:

Strict Chin-ups for 20 secs

Rest 10 secs

Strict Handstand Push-ups for 20 secs

Rest 10 secs

Bent Over Rows for 20 secs

Rest 1:10

Metcon

5 rounds for time of:

72 Double Unders

6 Shoulder-to-Overheads, 135/95

9min Time Cap

Wednesday

QOTD: Have you ever tried your animal’s food? If so, did you like it?

Metcon

6 rounds, 3 mins each, for max reps of:

36 Air Squats

6 Power Cleans, 70% 1RM

Max reps in remaining time Row Calories

Rest 1 min

Accessory/Extra

5 rounds for quality of:

10 Rower Pike-ups

20 Alternating Glute Bridge Marches

Thursday

QOTD: What socks are best for working out? No show, ankle length, crew or none?

Metcon

For time in teams of two:

150 Burpee-to-Targets

125 V-ups

100 Strict Ring Dips

Accessory/Extra

Machine Calories: 5 x 1 min / 1 min

1 min of work followed by 1 min of rest for 5 intervals.

Score is the total reps performed in all of the intervals.

Friday

QOTD: What do you listen to when you run?

Metcon

4 attempts to establish a max:

3 Cleans + 2 Front squats + 1 Jerk

*After two misses you are done

Saturday

QOTD: What is the best theme park you have been to?

Metcon

As many reps as possible in 36 mins of:

Machine Calorie, 6 mins

Push-up, 6 mins

Wall Ball, 3 mins

Toes-to-bar, 6 mins

Wall Ball, 3 mins

Push-up, 6 mins

Machine Calorie, 6 mins

Accessory/Extra

Alternating Weighted Deadbug 16-16-16-16

Use the heaviest weight you can for each set.

Rest as needed between sets.