Week of August 11th - August 16th, 2025
Monday
QOTD:
Did you ever ride the bus to school?
Strength
Hang Cleans
15:00 to Build to a 2 RM
Metcon
3 Rounds For Time of:
100’ Single Dumbbell Walking Lunge (50/35)
20 Dumbbell Sit-ups
CAP: 11:00
Accessory/Extra
3 Rounds For Quality of:
12 L / 12 R Bulgarian Split Squats
6 Band Resisted Jumps
Tuesday
QOTD:
Did you pack lunch for school or buy school lunch?
Strength
Back Squats
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Front Squats
1 x 5 @ 60%
3 x 5 @ 65%
Metcon
AMRAP for 12:00 of:
200m Run
10 Pull-ups
200m Run
5 Hang Power Cleans (135/95)
Accessory/Extra
Banded 1 1/4 Shoulder Press
5 x 6
Wednesday
QOTD:
Were you ever given detention or suspended in school?
Strength
Hang Snatches
12:00 to Build to a 2 RM
Metcon
For Time:
10 Wall Balls (20/14)
10 Box Jump Overs (24”/20”)
5 Power Snatches (135/95)
20 Wall Balls
20 Box Jump Overs
5 Power Snatches
30 Wall Balls
30 Box Jump Overs
5 Power Snatches
40 Wall Balls
40 Box Jump Overs
5 Power Snatches
CAP: 16:00
Accessory/Extra
3 Rounds For Quality of:
16 Med Ball Russian Twists
10 L / 10 R Side Plank Hip Taps
Thursday
QOTD:
Did you ever participate in any school pranks?
Strength
4 Rounds For Quality of:
3 Bench Press (RPE 7-8/10)
10 Medicine Ball Chest Passes
Metcon
5 Rounds For Total Reps of:
1:00 ME Burpees
1:00 Body Rows
1:00 Rest
Accessory/Extra
5 Rounds For Quality of:
10 Alternating Plank Bird Dogs
10 L / 10 R Single Leg Glute Bridges
Friday
QOTD:
What teacher made the most impact on your life?
Strength
Back Squats
2 x 5 @ 65%
3 x 5 @ 70%
Front Squats
4 x 5 @ 60%
Metcon
AMRAP for 8:00 in Teams of 2 or 3 of:
Max Distance Travelled*
*Chose from: 200m Run, 250/200m Row or Ski, 500/400 C2 Bike, or 625/575m Echo Bike
All teammates work at once and can only switch once everyone has finished their distances
Accessory/Extra
Hollow Hold
3 x 1:00
Saturday
QOTD:
What sports/clubs did you participate in during school?
Metcon
For Rounds and Reps of Each AMRAP:
AMRAP for 10:00 of:
10 Thrusters (95/65)
10 Toes to Bar
Then:
Rest 3:00
Then:
AMRAP for 10:00 of:
10 Dumbbell Snatches (50/35)
50 Double-Unders
Accessory/Extra
50-75 Burpees to Plate
