Week of October 6th - October 11th, 2025
Monday
QOTD:
What is the strangest name/name spelling you have seen?
Strength
A) 10:00 to Build to a 2 RM Clean and Jerk
B) 3 x 1 Split Jerk @ 5-10# Heavier than A
Metcon
5 Rounds For Time of:
6 Strict Ring Dips
12 Single Arm Devil’s Presses (50/35)
48 Double-Unders
CAP: 14:00
Accessory/Extra
Single Dumbbell Bent Over Row
4 x 15 Each Side
Tuesday
QOTD:
What age were you when you got your first cell phone?
Strength
Back Squats
12:00 to Build to a 3 RM
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
AMRAP for 12:00 of:
5 Wall Balls* (20/15)
20/15 Calorie Row
*Add 5 Wall Balls Each Round
Accessory/Extra
3 Rounds For Quality of:
20 Russian Twists
10 Med Ball Overhead Sit-ups
Wednesday
QOTD:
What is something you have too much of in your house?
Strength
Hang Power Snatches
12:00 to Build to a 2 RM
Metcon
4 Rounds For Time of:
5 Power Snatches (85% of Strength Above)
10 Pull-ups
20 Single Dumbbell Box Step Overs (50/35)(20”)
Rest 1:00
CAP: 12:00
Accessory/Extra
Wide Stance Good Mornings
3 x 10
Thursday
QOTD:
Do you preorder things knowing you will be out soon or wait until you run out?
Metcon
5 Rounds of 4:00 AMRAPs of:
400m Run
12 Toes to Bar
12 Box Jumps (30”/24”)
ME Front Squats (185/135) in Time Remaining
Rest 1:00
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Single Leg Foot Elevated Glute Bridges
15 L / 15 R Single Leg Banded Hamstring Curls
Friday
QOTD:
Would you rather lose or tie in a game/competition?
Strength
Pause* Back Squats
Build to a 3 RM
*Pause 3 Seconds at the Bottom
Metcon
5 Rounds For Time of:
10 Dual Dumbbell Push Press (50s/35s)
10 Kettlebell Sumo Deadlift High-Pulls (70/53)
10 Hand Release Push-ups
CAP: 8:00
Accessory/Extra
Zottman Curls
3 x 10
Saturday
QOTD:
Do you like the band Creed? Yes or no?
Metcon
AMRAP for 30:00 with a Partner* of:
400m Run
200’ Kettlebell Farmer’s Carry (70s/53s)
800m Run
40 Kettlebell Deadlifts (70/53)
1000m Run
40 Kettlebell Goblet Squats
*Split Everything as Desired
Accessory/Extra
3 Rounds of:
1:00 Banded Monster Walk
1:00 Rest
