Week of October 5th - October 10th, 2026

Monday

QOTD:

What is the best melon? Watermelon, honeydew, cantaloupe, or something else?

Strength

Every 2:00 for 4 Rounds of:

6 Front Squats @ 68%

Metcon

Alternating EMOM for 12:00 of:

200/160m Row

5 Thrusters (95/65) + 5 Burpees Over Bar

Accessory/Extra

GHD Hip Extensions

3 x 15

Tuesday

QOTD:

Which is better? Soft tacos or hard tacos? Flour or corn tortillas?

BBG

1 Snatch Balance + 4 Overhead Squats

4 Sets @ 60 - 70% of 1 RM Snatch

Metcon

For Time:

35 Bar Muscle-ups*

*EMOM Starting at 0:00 of 5 Single Dumbbell Devil’s Press (50/35)

CAP: 10:00

Accessory/Extra

3 Rounds For Quality of:

10 Banded Chest Flies

20 Band Pull Aparts

Wednesday

QOTD:

Which is better? Chips and salsa, or chips and queso?

BBG

Power Cleans

2 x 4 @ 60%

2 x 3 @ 70%

2 x 2 @ 75%

2 x 1 @ 80%

Metcon

AMRAP for 15:00 of:

20 Single Dumbbell Box Step-ups (20”) (50/35)

30 AbMat Sit-ups

40 Single Dumbbell Hang Cleans

50’ Single Dumbbell Overhead Walking Lunge

Accessory/Extra

Pallof Press

4 x 10 Each Side

Thursday

QOTD:

Do you prefer thick or thin crust pizza?

Active Recovery

3 Rounds For Quality of:

200m Farmer’s Carry

800m Run

1:00 Static Hold of Choice

2:00 Rest

CAP: 35:00

Accessory/Extra

Frog Pump

3 x 15

Friday

QOTD:

What is better? A breakfast sandwich or a breakfast burrito?

Strength

4 Rounds of:

7 Pause* Back Squats @ 65% + 4 Straight Legged Box Jumps**

*No time requirement, just stop all momentum

**Pick a height that can be done right after the squats

Metcon

For Time:

20 Front Squats (115/75)

20 Box Jumps (24”/20”)

20 Front Rack Lunges

20 Box Jump Overs

400m Run

CAP: 10:00

Accessory/Extra

Sumo Romanian Deadlifts

3 × 12

Saturday

Closed for a PT Course