Week of August 18th - 23rd, 2025
Monday
QOTD:
Would you rather be able to breathe underwater or walk on water?
Strength
A) 10:00 to Build to a 2 RM Split Jerk
B) EMOM for 5:00 of:
2 Cleans @ 90% of 2 RM from A
Metcon
For Time:
1000/800m Row
33 Wall Balls (20/14)
800/700m Row
27 Wall Balls
600/500m Row
21 Wall Balls
400/300m Row
15 Wall Balls
200/150m Row
9 Wall Balls
CAP: 22:00
Accessory/Extra
Partner Wall Ball Sit-up Toss
5 x 20 (10 Each)
Tuesday
QOTD:
Would your rather eat broccoli with chocolate syrup or ice cream with ketchup?
Strength
Back Squats
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Front Squats
1 x 5 @ 60%
3 x 5 @ 65%
Metcon
For Time:
21-15-9
Shoulder to Overheads (95/65)
Bar Facing Burpees
CAP: 9:00
Accessory/Extra
Supinated Bent Over Row
3 x 15
Wednesday
QOTD:
Would you rather be in the forest with 1 grizzly bear-sized mosquito or 1000 mosquito-sized grizzly bears?
Strength
Hang Snatches
12:00 to Build to a 2 RM
Then:
1 x 2 @ 95%
1 x 2 @ 90%
Metcon
5 Rounds For Time of:
25 Double-Unders
10 Toes to Bar
25 Crossover Single-Unders
10 Dual Kettlebell Front Rack Walking Lunges (53/35)
CAP: 15:00
Accessory/Extra
Kneeling Dual Kettlebell Front Rack Hold
3 x 1:00
Rest as Needed
Thursday
QOTD:
If you want to make it colder in your house do you turn the AC up or down?
Metcon
For Time:
“Pyramid Helen”
1200m Run
63 Kettlebell Swings (53/35)
36 Pull-ups
800m Run
42 Kettlebell Swings
24 Pull-ups
400m Run
21 Kettlebell Swings
12 Pull-ups
CAP: 28:00
Accessory/Extra
DB Single Leg Romanian Deadlifts
3 x 24 (12 Each Side)
Friday
QOTD:
Would you rather grunt super loudly on every rep or fart every time you squat?
Strength
Back Squats
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Metcon
3 Rounds, Each Round for Rounds + Reps of:
AMRAP for 4:00 of:
10 Dumbbell Snatches (50/35)
10 Dumbbell Box Step-up Overs* (24”/20”)
Rest 2:00
*Stand up all the way
Accessory/Extra
Side Plank Rotations
3 x 20 (10 Each Side)
Saturday
QOTD:
Would you rather always get partnered with someone way too competitive or someone who never knows the workout?
Metcon
AMRAP for 20:00 with a Partner of:
5 Power Cleans (115/75)
5 Thrusters
5 Bar Muscle-Ups*
Rest 0:30
*Switch to Ring Muscle-Ups at the 10:00 Mark
Accessory/Extra
5 Rounds of:
500m Row
Rest 1:30
