Week of September 14th - September 19th, 2026
Monday
QOTD:
If you died today, what six people would be carrying your casket at your funeral?
Strength
Every 1:30 for 4 Rounds of:
3 Back Squats @ 60%
Metcon
AMRAP for 7:00 of:
3 Burpees
3 Hand Release Push-ups
3 V-ups
Accessory/Extra
Russian Twists
4 x 10 Each Side
Tuesday
QOTD:
If you could see the group chat conversations people have about you when you're not there, would you?
BBG
Paused* Power Clean + Push Press
6 x 1 @ 60% of 1 RM Power Clean + Jerk
* Pause 0:03 Below the Knee
Metcon
AMRAP for 12:00 of:
8 Clusters (95/65)
8 Box Jumps (24”/20”)
8 Wall Balls (20/14)
Accessory/Extra
Landmine Row
3 x 8 Each Side
Wednesday
QOTD:
If everyone you've ever dated had to sit in a room together, who would get along the least?
BBG
Every 1:30 for 6 Rounds of:
1 Muscle Snatch + 1 Hang Squat Snatch
Start @ 50% of 1 RM Snatch and Build
Metcon
3 Rounds For Time of:
30 Single Dumbbell Lunges (50/35)
20 Alternating Dumbbell Hang Clean and Jerks
10 Toes to Bar
CAP: 12:00
Accessory/Extra
Band Pull Aparts
3 x 15
Thursday
QOTD:
If you could permanently remove one movement from CrossFit, what would it be?
Active Recovery
For Quality:
800m Run
Then:
3 Rounds of:
20 Russian Kettlebell Swings
20 AbMat Sit-ups
Then:
800m Run
CAP: 20:00
Accessory/Extra
Single Leg Calf Raises
3 x 10 Each Side
Friday
QOTD:
If you could switch lives with anyone you know for one week, who would you pick?
Strength
Every 1:30 for 4 Rounds of:
3 Front Squats @ 60%
Metcon
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Dual Dumbbell Deadlifts (50s/35s)
Dual Dumbbell Shoulder to Overheads
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
15 Prone Banded Hamstring Curls
20 Hollow Rocks
Saturday
QOTD:
What movement would you choose if your life depended on hitting a PR today?
BBG
15:00 to Build to a 1 RM Power Snatch
Metcon
AMRAP for 20:00, With a Partner, of:
20/16 Calorie Row
20 Burpees Over Partner
20 Thrusters (95/65)
80 Double-Unders
Accessory/Extra
Alternating Direction Dumbbell Around the Worlds
3 x 5 Each Way
