Week of December 8th - December 13th, 2025
Monday
QOTD:
Would you rather be on the maiden voyage of the Titanic or visit Jurassic Park before it opens?
Strength
15:00 to Build to a 1 RM Hang Snatch
Metcon
5 Rounds For Time of:
5 Hang Power Cleans (155/105)
10 Ring Dips
50 Double-Unders
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
1:00 Reverse Plank Hold
1:00 Side Plank Hold on Each Side
Tuesday
QOTD:
Would you rather try and survive a round of Jumanji or a round of Squid Game?
Strength
15:00 to Build to a 1 RM Hang Clean and Jerk
Metcon
6 Rounds For Time of:
3 Power Snatches (70% of 1 RM Power Snatch)
6 Bar Muscle-ups
CAP: 10:00
Accessory/Extra
Rear Delt Fly
3 x 20
Wednesday
QOTD:
Would you rather go through a zombie apocalypse or an alien invasion?
Strength
Pause* Front Squats
3 x 8 Building AHAP
*3 Second Pause at the Bottom
Metcon
5 Rounds For Time of:
18/13 Calorie Row
15 Wall Balls (20/14)
5 Thrusters (135/95)
Rest 1:00
CAP: 18:00
Accessory/Extra
Couch Stretch
1:00 Each Side
Thursday
QOTD:
Would you rather live in the Star Wars universe or in the Harry Potter universe?
Strength
Every 1:30 for 10 Rounds of:
2 Bench Press (RPE 8/10)
4 Handstand Push-ups
Metcon
AMRAP for 12:00 of:
5 Strict Pull-ups
10 Push-ups
15 AbMat Sit-ups
Accessory/Extra
3 Rounds For Quality of:
15 Hollow-ups
12 Plank Bird Dogs
Friday
QOTD:
Would you rather have perfect squat form forever or never get sore again?
Stength/Metcon
Every 2:00 for 10 Rounds of:
Rounds 1 - 5
2 Dead Stop Deadlifts (75-80%)
4 Banded Broad Jumps
6 V-ups
Rounds 6 - 10
8 Dual Dumbbell Box Step-ups (50/35) (20”)
6 Box Jumps (24”/20”)
4 Banded Russian Kettlebell Swings (70/53)
Accessory/Extra
Dumbbell Plank Drag Throughs
5 x 8 Each Side
Saturday
QOTD:
Would you rather sweat glitter or grunt every time you lift?
Metcon
For Time in a Team of 3 of:
8000/7000m Row*
*While Teammate 1 Rows, Teammate 2 Performs a Round of:
8 Toes to Bar
16 Dumbbell Snatches (50/35)
Teammate 3 Rests
CAP: 35:00
Accessory/Extra
Weighted Windmills
3 x 10 Each Side
