Week of January 19th - January 24th, 2025
Monday
QOTD:
If carrying a backpack on one shoulder, which one do you use?
Metcon
For Time:
15 Deadlifts (275/185)
50 Air Squats
Then:
1:00 Rest
Then:
2 Rounds of:
12 Deadlifts (225/155)
12 Box Step Overs (24”/20”)
Then:
2:00 Rest
Then:
3 Rounds of:
10 Deadlifts (185/135)
10 Box Jump Overs
Then:
2:30 Rest
Then:
4 Rounds of:
8 Deadlifts (135/95)
8 Burpee Box Jump Overs
CAP: 22:00
Accessory/Extra
Dead Bugs
2 x 10 Each Side
or
10:00 Light Cardio
Tuesday
QOTD:
Do you roll your eyes from left to right or right to left?
Metcon
AMRAP for 15:00 of:
500m Row
10 Pull-ups
30 Double-Unders
Strength
Every 2:00 for 6 Rounds of:
2 Shoulder to Overheads
Build to a Heavy Set of 2
Accessory/Extra
3 Rounds For Quality of:
10 Banded Bent Over Lat Pulls
10 Band Face Pulls
Wednesday
QOTD:
Do you ever change the way you brush your teeth?
Strength
Back Squats
1 x 4 @ 70%
1 x 3 @ 73%
1 x 2 @ 78%
1 x 4 @ 73%
1 x 3 @ 78%
1 x 2 @ 83%
Metcon
For Total Reps:
AMRAP for 2:00 for 6 Rounds, Resting 0:30 Between AMRAPs
Alternate Between:
AMRAP 1:
21 Bar Facing Burpees
ME Hang Power Snatches (95/65)
AMRAP 2:
15 Thrusters
ME Bar Facing Burpees
Accessory/Extra
Poliquin Step-ups
3 x 10 Each Side
Thursday
QOTD:
Would you ever knowingly wear mismatched socks? Inside out?
Strength
Every 2:00 for 5 Rounds of:
3 Clean & Jerks @ 75% of 1 RM
Metcon
For Time:
100/70 Machine Calories*
*Starting at 1:30 and Every 1:30 Stop and Perform 5 Power Cleans (135/95)
CAP: 10:00
Accessory/Extra
Skill Work
10 Rounds of:
0:30 Movement of Choice
0:30 Rest
Friday
QOTD:
Do you have any household life hacks?
Strength
Every 1:00 for 8 Rounds of:
6 Handstand Push-ups
Metcon
“19.1”
AMRAP for 15:00 of:
19 Wall Balls (20/14)
19 Calorie Row
Accessory/Extra
3 Rounds For Quality of:
20 Band Pull Aparts
20 Banded Hammer Curls
Saturday
QOTD:
When doing chores around the house, do you prefer to do one at a time or bounce around?
Metcon
For Time with a Partner of:
100 Dumbbell Partner Sit-ups (50/35)
Then:
12 Rounds of:
10 Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (20”)
Then:
100 Dumbbell Partner Sit-ups
CAP: 32:00
Accessory/Extra
Single Leg KB Romanian Deadlifts
3 x 12 Each Side
