Week of January 12th - January 17th, 2026
Monday
QOTD:
Have you ever had a really bad haircut or hairstyle?
Strength
Every 1:00 for 8 Rounds of:
1 Power Snatch + 2 Full Snatches @ 65 - 75% of 1 RM Snatch
Metcon
For Time:
10 Overhead Squats (135/95)
12 Chest to Bar Pull-ups
20/16 Calorie Row
Then:
1:00 Rest
Then:
2 Rounds of:
7 Overhead Squats
10 Chest to Bar Pull-ups
16/12 Calorie Row
Then:
1:00 Rest
Then:
3 Rounds of:
5 Overhead Squats
8 Chest to Bar Pull-ups
12/10 Calorie Row
CAP: 16:00
Accessory/Extra
3 Rounds For Quality of:
15 Banded Lat Pull Downs
15 Seated Band Rows
15 Band Pull Aparts
Tuesday
QOTD:
What is a common name that you would never give your child?
Strength
Back Squats
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
Metcon
AMRAP in 12:00 of:
3* Dual Dumbbell Power Cleans (50s/35s)
6 Burpee Box Jumps (30”/24”)
*Add 3 Reps Each Round
Accessory/Extra
Dumbbell Romanian Deadlifts
3 x 15
Wednesday
QOTD:
What is the best party you have ever been to?
Metcon
6 Rounds For Time of:
2 Rope Climbs
12 Deadlifts (185/135)
50’ Walking Lunge
CAP: 12:00
Strength
10:00 to Build to a 1 RM Hang Clean
Accessory/Extra
Front Squats
3 x 5 @ RPE 7-8
Thursday
QOTD:
What is the nicest thing someone in this room has done for you?
Metcon
EMOM for 20:00 of:
2-8 Handstand Push-ups or 1-5 Ring Muscle-ups
15/12 Calorie Row / Bike / Ski or 4-8 Shuttle Runs
Accessory/Extra
Dumbbell Arnold Press
3 x 10
Friday
QOTD:
How do you personally define intelligence?
Metcon
“20.2”
AMRAP for 20:00 of:
4 Dual Dumbbell Thrusters (50s/35s)
6 Toes to Bar
24 Double-Unders
Accessory/Extra
Reverse Hyper
3 x 15
Saturday
QOTD:
What is a normal sound that you find annoying?
Metcon
For Time with a Partner of:
100/75 Calorie Row
110 Push-ups
120 Dumbbell Snatches (50/35)
130 Wall Balls (20/14)
100/75 Calorie Row
CAP: 30:00
Accessory/Extra
3 Rounds For Quality of:
20 Weighted Dead Bugs
10 Plank Bird Dogs
