Week of August 25th - August 30th, 2025
Monday
QOTD:
If you could solve any unsolved crime/mystery, which would it be?
Strength
A) 10:00 to Build to a 2 RM Split Jerk
B) EMOM for 5:00 of:
2 Cleans @ 90% of 2 RM from A
Metcon
4 Rounds For Time of:
12 Kettlebell Swings (70/53)
6 L / 6 R Single Arm Kettlebell Overhead Reverse Lunges
CAP: 8:00
Accessory/Extra
Bulgarian Split Squat
5 x 12 (6 Each Side)
Tuesday
QOTD:
If you could have stats on your life, which would you want to know?
Strength
Back Squats
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 1 @ 101-103%
Metcon
5 Rounds For Time of:
20 Box Jump Overs (24”/20”)
20 Wall Balls (20/14)
20/16 Calorie Row
Rest 1:00
CAP: 20:00
Accessory/Extra
Wall Ball Overhead Sit-ups
3 x 20
Wednesday
QOTD:
If you could know how one future event in your life turns out, which would you pick?
Strength
Hang Snatches
12:00 to Build to a 2 RM
Then:
1 x 2 @ 95%
1 x 2 @ 90%
Metcon
3 Rounds For Time:
15 Deadlifts (185/135)
15 Burpees to Target
CAP: 8:00
Accessory/Extra
Reverse Hyper
3 x 20
Thursday
QOTD:
Do you think you could safely land a plane?
Gymnastics
Every 1:00 for 8 Rounds of:
3 Bar Muscle-Ups
Metcon
AMRAP for 16:00 of:
400m Run
12 Toes to Bar
8 Ring Dips
2 Wall Walks
Accessory/Extra
3 Rounds For Quality of:
15 Banded Bent Over Lat Pulls
20 Band Pull Aparts
Friday
QOTD:
If your life had a “highlight reel,” what three clips would definitely be on it?
Strength
Back Squats
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%
Front Squats
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Metcon
For Time:
21 Thrusters (135/95)
250m Row
15 Thrusters
250m Row
9 Thrusters
250m Row
CAP: 9:00
Accessory/Extra
Crossover TYM’s
3 x 6
Saturday
QOTD:
If you had to eat one meal every day for a year, what would it be?
Metcon
3 Rounds For Time with a Partner of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
60 Synchronized Single Dumbbell Clean & Jerks (50/35)
CAP: 30:00
Accessory/Extra
Dumbbell Single Leg RDLs
3 x 12 Each Side
