Week of April 21 - 26, 2025
Monday
QOTD: Justin Bieber or Tool?
Metcon
For Time with a Partner of:
80 Machine Calories
40 Power Cleans (135/95)
100 Box Jump Overs (24”/20”)
40 Power Cleans
80 Machine Calories
CAP: 24:00
Accessory/Extra
3 Rounds For Quality of:
10 Quadruped Unilateral Hip Extensions Each Side
10 Prone Back Extensions
Tuesday
QOTD: Coke, Diet Coke, or Coke Zero?
Strength
Front Squats
3 x 15 @ 55-60%
Metcon
AMRAP for 14:00 of:
10 Dumbbell Plank Drag Throughs (Heavy)
10 Dumbbell Hang Snatches
100’ Dumbbell Walking Lunge
Accessory/Extra
Turkish Get-ups
3 x 10
Wednesday
QOTD: Coffee, Tea, Mushroom Coffee or Kombucha?
Gymnastics
Every 3:00 for 15:00 of:
ME Unbroken Set Ring Muscle-ups
Metcon
2 Rounds for Total Reps of:
AMRAP for 2:00 of:
8 Strict Chin-ups
ME Burpees in Time Remaining
Rest 1:00
AMRAP for 2:00 of:
20 Kettlebell Swings (53/35)
ME Push-ups in Time Remaining
Rest 1:00
Accessory/Extra
Machine Calorie Intervals
10 Rounds of:
0:30 Work
0:30 Rest
Thursday
QOTD: Would you rather listen to a genre of music you hate during a workout or silence?
Strength
Back Squats
2 x 2 @ 85%
2 x 2 @ 87%
2 x 2 @ 90%
Metcon
3 Rounds For Time of:
30 Toes to Bar
30 Wall Balls (20/14)
CAP: 12:00
Accessory/Extra
Reverse Hyper Extensions
3 x 20
Friday
QOTD: What is your favorite time of the day?
Metcon
Every 4:00 for 24:00 with Each Round For Time of:
200m Run or 250m Row
250m Row or 200m Run
5 Deadlifts (275/185)
Accessory/Extra
Mackenzie Press
3 x 8
Saturday
QOTD: Do you back into parking spots or pull into them?
Metcon
For Total Rounds and Reps of Each in Teams of 3* of:
AMRAP for 12:00 of:
75 Double-Unders
20 Hang Power Snatches (65/45)
15 Burpees to Plate
10 Alternating Dumbbell Hang Clean & Jerks (50/35)
Rest 2:00
AMRAP for 10:00 of:
50 Double-Unders
15 Hang Power Snatches
10 Burpees to Plate
7 Alternating Dumbbell Hang Clean & Jerks
Rest 2:00
AMRAP for 8:00 of:
35 Double-Unders
10 Hang Power Snatches
7 Burpees to Plate
5 Alternating Dumbbell Hang Clean & Jerks
*Done Waterfall Style AKA Conga Line Style
Accessory/Extra
Tabata Glute Bridge Floor Press
8 Rounds of:
0:20 Work
0:10 Rest
