Week of November 3rd - November 8th, 2025

Monday

QOTD:

What was the best Halloween costume you saw this year?

Strength

15:00 to Build to a Heavy 3 Position Snatch

(Floor, Hang, Hip)

Metcon

3 Rounds For Time of:

20/15 Calorie Row

15 Kettlebell Goblet Squats (53/35)

10 Kettlebell Goblet Reverse Lunges

5 Box Jumps (30”/24”)

Rest 1:00

Accessory/Extra

Weighted Glute Bridges

3 x 20

Tuesday

QOTD:

What is the coldest weather you have experienced?

Strength

Paused Front Squats*

4 x 5 to Work to a Heavy Set of 5

*3 Second Pause at the Bottom

Metcon

AMRAP for 12:00 of:

3-6-9-12…

Toes to Bar

Shoulder to Overheads (135/95)

Burpees Over Bar

Accessory/Extra

3 Rounds For Quality of:

10 Banded Bent Over Lat Pulls

10 Seated Band Rows

Wednesday

QOTD:

What was your favorite cereal as a kid and what is it now?

Strength

15:00 to Build to a Heavy 3 Position Clean + Jerk

(Floor, Hang, Hip)

Metcon

6 Rounds For Time of:

3 Deadlifts (275/185)

200m Run

Rest 0:30

CAP: 12:00

Accessory/Extra

Starfish

3 x 16

Thursday

QOTD:

What brought you to join TAN?

Metcon

EMOM for 30:00 Alternating Between:

70 Double-Unders

14/11 Machine Calories

50’ Handstand Walk

12 Pistol Squats

Rest

Accessory/Extra

Plate Around the Worlds

4 x 10

Friday

QOTD:

What class time do you usually attend? What is your preferred class time if you were free all day?

Strength

15:00 to Build to a Heavy Complex of:

2 Power Clean + 1 Push Jerk

Metcon

For Time:

21-15-9

Push-ups

V-ups

Air Squats

Thrusters (115/75)

CAP: 10:00

Accessory/Extra

3 Rounds For Quality of:

15 Band Good Mornings

15 Prone Hamstring Curls

15 Band Face Pulls

Rest 2:00

Saturday

NO CLASSES TODAY! Gym is closed for a seminar.

Please come join us for Team Nails Park and Picnic!

10:00am-1:00pm at Lake Mills Park.