September 28th - October 3rd, 2026
Monday
QOTD:
Would you get your significant other’s name tattooed on you?
Strength
15:00 to Build to a 1 RM Strict Press
Metcon
For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes to Bar
Alternating Dumbbell Snatches (70/50)
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
10 Supinated Barbell Bent Over Rows
20 Band Pull Aparts
Tuesday
QOTD:
Who would you let read all of your text history?
BBG
EMOM for 6:00 of:
6 Touch and Go Power Cleans + 1 Split Jerk
@ 60% of 1 RM Power Clean
Metcon
For Time:
50 Wall Balls (20/14)
40 Handstand Push-ups
30 Kettlebell Swings (53/35)
20 Box Jump Overs (24”/20”)
10 Wall Walks
CAP: 12:00
Accessory/Extra
Strict Pull-ups*
5 x 5
*Banded or Weighted if Needed
Wednesday
QOTD:
What is something you will absolutely never compromise on in a relationship?
BBG
Snatch Balances
3 x 3 @ 60 - 65% of 1 RM Snatch
3 x 3 @ 65 - 70% of 1 RM Snatch
Metcon
AMRAP for 15:00 of:
8 Ground to Overheads (75/55)
10 Bar Facing Burpees
Accessory/Extra
Dumbbell One Arm Rows
4 x 10 Each Side
Thursday
QOTD:
Would you rather be stuck in an elevator with your ex or fart loudly in front of strangers?
Active Recovery
AMRAP for 30:00 of:
15/12 Calorie Row
15 Plate Ground to Overheads
10 Plate Reverse Lunges
10 Plank Plate Drag Throughs
200m Run
Accessory/Extra
Dumbbell Jefferson Curls
3 x 10
Friday
QOTD:
What is something you could talk about for hours?
Strength
Back Squats
4 x 8 @ 65%
Metcon
“18.5”
AMRAP for 7:00 of:
3 - 6 - 9 - 12…
Thrusters (95/65)
Chest to Bar Pull-ups
Accessory/Extra
Barbell Romanian Deadlifts
4 x 12
Saturday
QOTD:
What is the most spontaneous thing you have ever done?
BBG
Every 0:20 for 15 Rounds of:
1 Squat Clean @ 70%
Metcon
AMRAP for 20:00, With a Partner, of:
10 Dual Dumbbell Hang Clean and Jerks (50s/35s)
12 Toes to Bar
48 Double-Unders
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Side Plank Hip Taps
10 High Plank Knees to Elbows
