Week of September 22nd - September 27th, 2025
Monday
QOTD:
What is some of the best questions of the day we have had?
Strength
Clean & Jerks
15:00 to Build to a 2 RM
Then:
1 x 1+1 @ 95% of 2 RM
1 x 1+1 @ 90% of 2 RM
Metcon
AMRAP for 12:00 of:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Accessory/Extra
Kettlebell Side Bend
3 x 12 Each Side
Tuesday
QOTD:
When putting on pants, do you put socks on then pants or pants on then socks?
Strength
Back Squats
12:00 to Build to a 3 RM
Then:
1 x 3 @ 95%
1 x 3 @ 90%
Metcon
EMOM* for 10:00 of:
5 Deadlifts (275/185)
3 Strict Handstand Push-ups
*Both Movements Within Each the Minute
Accessory/Extra
3 Rounds For Quality of:
15 Band Pull Aparts
15 Band Face Pulls
15 Banded Bent Over Lat Pulls
Wednesday
QOTD:
Do you prefer you drinks from a restaurant with ice or no ice?
Strength
Snatches
12:00 to Build to a 2 RM
Then:
1 x 1 @ 95% of 2 RM
1 x 1 @ 90% of 2 RM
Metcon
For Time*:
150 Double-Unders
150 AbMat Sit-ups
*Partition Reps as Desired
CAP: 10:00
Accessory/Extra
Toes Elevated Romanian Deadlifts
3 x 12
Thursday
QOTD:
Do you put deodorant on before or after getting dressed?
Metcon
For Time:
5000/4000m Row*
*Every 2:00 Starting at 0:00 Stop and Perform:
Alternate Between:
5 Box Jumps (30”/24”)
10 Push-ups
CAP: 25:00
Accessory/Extra
Elevator DB Shoulder Presses
5 x 3
Friday
QOTD:
Do you pick out your outfit the night before or in the morning?
Strength
Back Squats
5 x 2 @ 90% of Tuesday’s 3 RM
Metcon
5 Rounds For Time of:
5 Front Squats (135/95)
5 Thrusters
10 Burpees Over Bar
Rest 1:00
CAP: 12:00
Accessory/Extra
Bent Over Row
3 x Max Reps
Rest 1:00
Saturday
QOTD:
When was the last time you wore a regular watch?
Metcon
10 Rounds For Time with a Partner of:
10 Synchro Toes to Bar
10 Synchro Dumbbell Goblet Squats (50/35)
400m Partner Run
CAP: 30:00
Accessory/Extra
Dumbbell Overhead Sit-ups
3 x 20
