Week of October 13th - October 18th, 2025
Monday
QOTD:
What sports teams do you follow and why them?
Strength
Clean and Jerks
5 x 2 @ 80% of 2 RM
Metcon
10 Rounds For Time of:
10/8 Calorie Row
3 Man Makers (50’s/35’s)
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
10 Banded Hammer Curls
10 Hollow Band Pulls
Tuesday
QOTD:
What sports team/teams do you hate the most and why?
Strength
Back Squats
5 x 3 @ 75% of 3 RM
Metcon
For Time:
21 Deadlifts (135/95)
15 Hang Power Cleans
9 Shuttle Runs
15 Deadlifts
12 Hang Power Cleans
6 Shuttle Runs
9 Deadlifts
9 Hang Power Cleans
3 Shuttle Runs
CAP: 9:00
Accessory/Extra
4 Rounds of:
1:00-1:30 Reverse Plank or Sorenson Hold
1:00 Rest
Wednesday
QOTD:
Who was your first favorite athlete?
Strength
Snatches
5 x 2 @ 80% of 2 RM
Metcon
For Time:
200m Suitcase Carry (53/35)
50 Kettlebell Swings
25 Burpees to Plate
50 Kettlebell Swings
25 Burpees to Plate
200m Suitcase Carry
CAP: 12:00
Accessory/Extra
Single Leg KB RDLs
4 x 10 Each Side
Thursday
QOTD:
What is the worst sports heartbreak you have experienced?
Gymnastics
EMOM for 10:00 of:
Option 1:
3-5 Strict Ring Dips
Option 2:
1-4 Ring Muscle-ups
Metcon
EMOM for 15:00 of:
50 Double-Unders
15 Wall Balls (20/14)
10 Glute Bridge Floor Press (50’s/35’s)
Accessory/Extra
Pause Single Arm Rows
5 x 3 Each Side
Friday
QOTD:
Is it okay to switch the team you support if you move cities?
Strength
Pause* Back Squats
5 x 3 @ 80% of 3 RM Pause Back Squat
*3 Second Pause at Bottom
Metcon
3 Rounds For Time of:
30 Box Jump Overs (24”/20”)
20 Toes to Bar
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
10 Banded Lat Pull Downs
15 Banded Pull Aparts
Saturday
QOTD:
Do you have a game day superstition? If so, what is it?
Metcon
15 Rounds For Time with a Partner of:
10 Synchro Single Dumbbell Lunges (50/35)
10 Calorie Row (Each Partner)
4 Snatches (155/105) (Split However)
CAP: 28:00
Accessory/Extra
3 Rounds For Quality of:
15 V-ups
15 Arch-ups
