Week of September 7th - September 12th, 2026

Monday

QOTD:

Would you rather a workout have a “buy in” or a “cash out”?

Strength

Back Squats

4 x 5 @ 80%

Metcon

3 Rounds For Time of:

400m Run

10 Shoulder to Overheads (115/75)

CAP: 10:00

Accessory/Extra

Bent Over Rows

3 x 8

Tuesday

QOTD:

Do you prefer your drinks with a lot of ice, a little ice, or no ice?

BBG

Every 1:30 for 7 Rounds of:

2 Low Hang Power Cleans + 1 Push Jerk

Start @ 65% of 1 RM Clean and Jerk and Build AHAP

Metcon

AMRAP for 8:00 of:

5 Wall Balls (20/14)

5 Burpees

Accessory/Extra

Weighted Toe Touch

3 x 15

Wednesday

QOTD:

Do you prefer your fruit to be cold or room temperature?

BBG

Every 2:00 for 6 Rounds of:

2 Squat Snatches + 1 Overhead Squat

Start @ 65% of 1 RM Squat Snatch and Build AHAP

Metcon

5 Rounds For Time of:

100m Farmer’s Carry (53s/35s)

30 Double-Unders

3 Wall Walks

CAP: 14:00

Accessory/Extra

3 Rounds For Quality of:

15 Band Pull Aparts

15 Prone Banded Hamstring Curls

Thursday

QOTD:

When eating a meal, do you save the best for last, or evenly eat everything?

Metcon

5000/4000m Row*

*Every 2:00 Alternate Between:

10 Box Jump Overs (24”/20”)

10 Dumbbell Push Press (50/35)

CAP: 30:00

Accessory/Extra

GHD Sorenson Hold

3 x 1:00

Friday

QOTD:

Where were you on 9/11/2001?

Metcon

“The Man in the Red Bandana”

AMRAP for 19:00 of:

5 Thrusters (135/95)

17 Front Rack Lunges

77 Double-Unders

200.1m Plate Carry (45/35)

Accessory/Extra

Hip Airplanes

3 x 6 Each Side

Saturday

QOTD:

What do you wear in your house? Socks, shoes, or barefoot?

BBG

Every 1:30 for 5 Rounds of:

3 Power Cleans

Start @ 70% of 1 RM Clean and Jerk and Build AHAP

Metcon

For Time*, With a Partner, of:

100 Toes to Bar

80 Burpees Over Bar

60 Power Snatches (115/75)

*Partition As Desired

CAP: 20:00

Accessory/Extra

3 Rounds For Quality of:

10 Side Plank Hip Taps Each Side

10 Side Plank Knee to Elbows Each Side