Week of April 14 - 19, 2025

Monday

QOTD:

Who is the best female pop star?

Strength

Every 0:45 for 7:30 (10 Rounds)

3 Front Squats @ 40%

Metcon

Every 6:00 for 12:00 (2 Rounds)

21-15-9

Shoulder to Overheads (115/75)

Burpees Over Bar

Accessory/Extra

GHD Hip Extensions

3 x 20

Tuesday

QOTD:

Is it ok to separate the artist from their music?

Gymnastics

Alternating EMOM for 9:00 of:

0:40 ME Meters Row (50m = 1 Rep)

0:40 ME Rope Climbs

1:00 Rest

Metcon

Every 2:00 Until Failure of:

10 Box Jumps (24”/20”)

50m* Row

*Add 50m Each Round

Accessory/Extra

Single Arm Kettlebell Dead Stop Row

5 x 5 Each Side

Wednesday

QOTD:

What is a classic artist you think is overrated?

Strength

Back Squats

3 x 3 @ 85%

2 x 2 @ 87%

Metcon

AMRAP in 12:00 of:

60 Double-Unders

3 Wall Walks

4* Back Rack Forward Lunges (115/75)

*Add 2 Lunges Each Round

Accessory/Extra

Weighted Hip Thrusts

3 x 8

Thursday

QOTD:

What was the best concert you have ever been to?

Metcon Part 1

Alternating EMOM for 12:00 of:

12/10 Calorie Row

5 Strict Pull-ups

3 Hang Power Snatches @ 65% of 1RM Snatch

Rest 3:00

Metcon Part 2

3 Rounds For Time of:

21/18 Calorie Row

15 Pull-ups

9 Hang Power Snatches (75/55)

CAP: 12:00

Accessory/Extra

Banded Lat Pulldowns

3 x 15

Friday

QOTD:

What is the best debut album of all time?

Strength

8:00 to Build to 2RM Split Jerk

Rest 1:00

EMOM for 5:00 of:

2 Split Jerks @ 75% of 2RM

Metcon

5 Rounds For Time of:

12 Single Arm Devil’s Press (50/35)

24 Wall Balls (20/14)

CAP: 15:00

Accessory/Extra

Overhead Reverse Lunges and Knee Drive

5 x 6 Each Side

Saturday

QOTD:

Is using samples in music creative or lazy?

Metcon

5 Rounds with a Partner of:

20 Synchro Toes to Bar

20 Single Dumbbell Box Step-ups (50/35) (20”) (Performed in Alternating Reps with Partner)

20 Synchro Single Dumbbell Hang Clean & Jerks

400m Run (Together)

CAP: 30:00

Accessory/Extra

6 Rounds of:

0:20 ME Heel Taps Over Dumbbell

0:20 Rest