Week of September 8th - September 13th, 2025
Monday
QOTD:
What do you have on your bed? A blanket, comforter, duvet, or a quilt?
Strength
Clean & Jerks
15:00 to Build to a 2 RM
Metcon
AMRAP for 15:00 of:
4-6-8-10…
Hand Release Push-ups
Deadlifts (225/155)
AbMat Sit-ups
Accessory/Extra
Side Plank Knee to Elbows
3 x 10 Each Side
Tuesday
QOTD:
What is your favorite water bottle brand?
Strength
Back Squats
1 x 5 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
Metcon
“The Man in the Red Bandana”
AMRAP for 19:00 of:
5 Thrusters (135/95)
17 Front Rack Lunges
77 Double-Unders
200.1m Plate Carry (45/35)
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Single Arm Banded Rows
15 Paused Band Pull Aparts
Wednesday
QOTD:
Do you prefer broccoli, cauliflower, both or neither?
Strength
Snatches
15:00 to Build to a 2 RM
Metcon
3 Rounds For Time of:
20 Weighted Step-ups (Moderate Weight with Implement of Choice)(24”/20”)
20 Box Jumps
CAP: 9:00
Accessory/Extra
Single Leg RDLs
3 x 10 Each Side
Thursday
QOTD:
What is your favorite “make your own bowl” style restaurant?
Metcon
EMOM for 20:00 Alternating Between:
15/12 Calorie Row
5 Ring Muscle-Ups
40 Crossover Single-Unders
Rest
Accessory/Extra
Bent Over Row
5 x 5
Friday
QOTD:
Brown rice or white rice?
Strength
Front Squats
1 x 5 @ 70%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
Metcon
For Time:
2 Rounds of:
21 Hang Power Cleans (95/65)
15 Burpees Over Bar
Rest 1:00 Then:
2 Rounds of:
9 Hang Power Cleans (135/95)
400m Run
CAP: 12:00
Accessory/Extra
Front Rack Bulgarian Split Squats
5 x 6 Each Side
Saturday
QOTD:
Baked potato or baked sweet potato?
Metcon
For Time in Teams of 3 of:
100 Box Jumps (24”/20”)
100 Jumping Pull-ups
100 Kettlebell Swings (53/35)
100 Walking Lunges
100 Knees to Elbows
100 Push Presses (45/35)
100 Back Extensions
100 Wall Balls (20/14)
100 Burpees
100 Double-Unders
CAP: 40:00
Accessory/Extra
4 Rounds For Quality of:
50’ L / 50’ R Suitcase Carry
