Week of September 1st - September 6th, 2025
Monday
QOTD:
Do you wash your socks inside out or right side out?
Strength
Split Jerks
5 x 2 @ 80% of 2 RM
Metcon
150 Double-Unders
50 Single Arm Kettlebell Shoulder to Overheads (70/53)
50 Burpees to Plate
50 Kettlebell Swings
150 Double-Unders
CAP: 16:00
Accessory/Extra
4 Rounds For Quality of:
100’ Banded Suitcase Carry
8 Dumbbell/Kettlebell Around the Worlds
Tuesday
QOTD:
Do you prefer brownies from the edge of the pan or the middle?
Strength
Back Squats
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%
Front Squats
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Metcon
For Time:
10 Deadlifts (225/155)
6 Strict Pull-ups
9 Deadlifts (225/155)
6 Strict Pull-ups
8 Deadlifts (225/155)
6 Strict Pull-ups
7 Deadlifts (255/175)
6 Strict Pull-ups
6 Deadlifts (255/175)
6 Strict Pull-ups
5 Deadlifts (255/175)
6 Strict Pull-ups
4 Deadlifts (275/195)
6 Strict Pull-ups
3 Deadlifts (275/195)
6 Strict Pull-ups
2 Deadlifts (275/195)
6 Strict Pull-ups
1 Deadlift (275/195)
6 Strict Pull-ups
CAP: 8:00
Accessory/Extra
Prone Hamstring Curls
3 x 15
Wednesday
QOTD:
Do you set your alarm for an even time (ie. 6:00am) or a random one (ie. 6:03am)?
Strength
Hang Snatches
5 x 2 @ 80% of 2 RM
Metcon
AMRAP for 14:00 of:
Row / Bike / Ski For Meters*
*Every 2:00 Starting at 0:00 Perform 5 Wall Balls (20/14)(12’/10’)
Accessory/Extra
AMRAP for 6:00 of:
20 Hollow Rocks
20 Alternating Jumping Lunges
Thursday
QOTD:
Do you mute group chats or leave the notifications on?
Metcon
7 Rounds For Time of:
21/18 Machine Calories
12 Toes to Bar
6 Shoulder to Overheads (135/95)
CAP: 20:00
Accessory/Extra
5 Rounds For Quality of:
5 L / 5 R Kettlebell Windmills
15 V-ups
Friday
QOTD:
Do you bite string cheese or peel it?
Strength
Back Squats
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%
Front Squats
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
Metcon
2 Rounds For Time of:
25 Box Jumps (24”/20”)
25 AbMat Sit-ups
25 Alternating Dumbbell Hang Cleans (50/35)
CAP: 8:00
Accessory/Extra
3 Rounds For Quality of:
50’ Kettlebell Front Rack Carry
10 Band Face Pulls
Saturday
QOTD:
Would you rather step in dog poop barefoot or touch it with your hand?
Metcon
4 Rounds For Time with a Partner of:
20 Synchro Single Dumbbell Goblet Squats (50/35)
20 Synchro Single Dumbbell Devil’s Presses
800m Run*
*Split However
CAP: 30:00
Accessory/Extra
4 Rounds For Quality of:
6 Terror Squats (3 Each Side)
6 Weighted Chin-ups
