Week of September 21st - September 26th, 2026
Monday
QOTD:
If you pooped your pants during a competition, would you continue?
Strength
Back Squat
20:00 to Build to a 1 RM
Metcon
For Time:
21 - 15 - 9
Dual Dumbbell Hang Squat Cleans (50s/35s)
Toes to Bar
CAP: 10:00
Accessory/Extra
3 Rounds For Quality of:
10 Banded Lat Pulldowns
6 Banded Pull Aparts
Tuesday
QOTD:
How is your favorite football team doing so far this season?
BBG
Clean and Jerk
20:00 to Build to a 1 RM
Metcon
For Time:
600m Run
25 Handstand Push-ups
150 Double-Unders
25 Handstand Push-ups
600m Run
CAP: 15:00
Accessory/Extra
3 Rounds For Quality of:
10 Glute Bridges with Wall Ball Adduction
10 Wall Ball Hamstring Curls
Wednesday
QOTD:
What are you surprisingly good at? Surprisingly bad?
Strength
Snatch
20:00 to Build to a 1 RM
Metcon
4 Rounds For Max Reps of:
AMRAP for 2:00 of:
3 Squat Snatches @ 75% From Above
12/10 Calorie Row
ME Chest to Bar Pull-ups
1:00 Rest
Accessory/Extra
Seated Vertical Jumps
3 x 5
Thursday
QOTD:
Would you rather have $1,000,000 right now or $5 per push-up for the rest of your life?
Active Recovery
Every 10:00 for 3 Rounds of:
400m Run
500/400m Row
20 Burpees
30 AbMat Sit-ups
Accessory/Extra
2 Rounds For Quality of:
0:45 Frog Stretch
Friday
QOTD:
Are there any niche sports/activities that you enjoy doing?
Strength
Front Squat
20:00 to Build to a 1 RM
Metcon
5 - 10 - 15 - 20 - 25
Wall Balls (20/14)
5 - 4 - 3 - 2 - 1
Hang Squat Cleans (185/125)
CAP: 10:00
Accessory/Extra
Weighted Toe Touches
3 x 15
Saturday
QOTD:
What is the best game day snack/meal?
Metcon
12 Rounds, For Time and Total Calories with a Partner, of:
Partner 1: ME Machine Calories
Partner 2: 2 Rounds of:
8 Dual Dumbbell Box Step Overs (24”/20”)
5 Handstand Push-ups
*Once Partner 2 Finishes Their 2 Rounds, Switch
CAP: 25:00
Accessory/Extra
Plank Shoulder Airplanes
3 x 10
