Week of August 31st - September 5th, 2026
Monday
QOTD:
What is a completely normal thing that grosses you out?
Strength
Back Squats
4 x 7 @ 65%
Metcon
AMRAP for 8:00 of:
6 Bar Muscle-ups
15/12 Calorie Row
10 Overhead Squats (115/75)
Accessory/Extra
Reverse Plank Hold
3 x 1:00
Tuesday
QOTD:
What is an underrated snack food?
BBG
2 Hang Squat Cleans + 1 Split Jerk
6 Sets @ 65 - 90% of 1 RM Clean and Jerk
Metcon
For Time:
“Diane”
21 - 15 - 9
Deadlifts (225/155)
Handstand Push-ups
CAP: 8:00
Accessory/Extra
Banded Dead Bugs
3 x 20
Wednesday
QOTD:
What is an unconventional smell you like?
BBG
3 Snatch Balances + 3 Overhead Squats
5 Sets @ 60 - 75% of 1 RM Snatch
Metcon
For Time:
30/24 Calorie Row
Then:
7 Rounds of:
7 Toes to Bar
40 Double-Unders
CAP: 14:00
Accessory/Extra
McKenzie Press
3 x 10
Thursday
QOTD:
What sound to you find oddly satisfying?
Active Recovery
AMRAP for 20:00 at Conversational Pace of:
1000/800m C2 Bike (Or Equivalent)
20 AbMat Sit-ups
200m Carry of Choice
20 Box Step Overs (20”)
Mobility
2 Rounds For Quality of:
1:00 L / 1:00 R Banded Hamstring Stretch
1:00 L / 1:00 R Banded Groiner Stretch
Accessory/Extra
Jefferson Curls
3 x 10
Friday
QOTD:
What is an everyday item you think is unnecessarily complicated?
Strength
Pause* Front Squats
5 x 3 @ 60%
*3 Second Pause at the Bottom
Metcon
For Time:
25 - 20 - 15
Burpees Over Bar
5 Power Cleans (185/135)
CAP: 8:00
Accessory/Extra
Revers Hyper Extensions
2 x 15
Saturday
QOTD:
What food is better cold than hot?
BBG
1 RM Squat Snatch
Metcon
3 Rounds For Time, with a Partner, of:
400m Run (Together)
40 Kettlebell Swings (53/35)
40 Box Jump Overs (24”/20”)
CAP: 20:00
Accessory/Extra
3 Rounds For Quality of:
10 Banded Face Pulls
10 L / 10 R Banded Dante Rows
