Week of April 28 - May 3, 2025
Monday
QOTD:
What food reheats the best? The worst?
Gymnastics
5 Sets of ME Unbroken Strict Handstand Push-ups
Rest 2:00
Metcon
5 Rounds For Time of:
15 Toes to Bar
10 Renegade Rows (50/35)
Rest 1:00
CAP: 15:00
Accessory/Extra
Bodyweight Bulgarian Split Squat
7 x 5 Each Side
Tuesday
QOTD:
Would you rather give up a habit of yours of gain a new one?
Metcon
AMRAP for 20:00 of:
2* Power Snatches (135/95)
2* Burpees Over Bar
18/15 Machine Calories
*Add 2 Power Snatches and 2 Burpees Each Round
Accessory/Extra
3 Rounds for Quality of:
6 Reverse Snow Angels
12 Banded Face Pulls
Wednesday
QOTD:
What is a restaurant that closed that you wish would come back?
Strength
Front Squats
4 x 12 @ 55-60%
Metcon
Every 3:00 for 15:00 of:
50 Double-Unders
20 Goblet Box Step-ups (Heavy) (20”)
100ft Farmers Carry (Heavy)
Accessory/Extra
Gorilla Row
4 x 5 Each Side
Thursday
QOTD:
Do you know how to use chopsticks?
Strength
5 Rounds for Quality of:
6 Bench Press (Moderate to Heavy)
12 Medicine Ball Chest Passes (Pick Load)
Rest 1:30-2:00
Metcon
21-15-9
Power Cleans (135/95)
Ring Dips
Calorie Row
CAP: 13:00
Accessory/Extra
For Quality:
100 Hollow Rocks
Friday
QOTD:
What is your favorite children’s book?
Strength
Back Squats
1 x 2 @ 85%
2 x 2 @ 87%
1 x 2 @ 90%
1 x 2 @ 92%
Metcon
10 Rounds For Time of:
7 Pull-ups
25ft Single Dumbbell Overhead Walking Lunge (50/35)
CAP: 12:00
Accessory/Extra
Frog Pump
3 x 20
Saturday
QOTD:
When people come to you for help, what do they usually need?
Metcon
“Fight Gone Bad with a Partner”
3 Rounds for Max Reps and Max Calories on the Rower of:
2:00 ME Wall Balls (20/14)
2:00 ME Sumo Deadlift High Pulls (75/55)
2:00 ME Box Jumps (20”)
2:00 ME Push Press (75/55)
Rest 1:00
*Each partner does 1:00 of the 2:00 ME movement while the other partner is rowing for calories and switch halfway through
Post Metcon
200m Barbell Stretcher Medicine Ball Carry Race
Accessory/Extra
For Quality:
100 Medicine Ball Russian Twists
