Week of October 12th - October 17th, 2026
Monday
QOTD:
How many holes does a straw have? 1 or 2?
Strength
A) EMOM for 5:00 of:
5 Front Squats @ 60%
B) Strict Press
2 x 8
3 x 6
Start @ 50% and Build AHAP
Metcon
AMRAP for 12:00 of:
200m Run
15 Toes to Bar
20 Wall Balls (20/14)
15 Power Cleans (115/75)
20 Handstand Push-ups
Accessory/Extra
Empty Barbell Good Mornings
3 x 12
Tuesday
QOTD:
Do you peel a banana from the top or bottom?
BBG
Every 1:30 for 4 Rounds of:
Overhead Squats
2 x 5 @ 60 - 65% of 1 RM Snatch
2 x 4 @ 65 - 70% of 1 RM Snatch
Metcon
7 Rounds For Time of:
7 Box Jump Overs (24”/20”)
7 Chest to Bar Pull-ups
CAP: 10:00
Accessory/Extra
One Arm Dumbbell Rows
4 x 8 Each Side
Wednesday
QOTD:
If you could relive one day of your life, which one would you choose?
BBG
Every 1:30 for 6 Rounds of:
3 Power Cleans + 1 Push Press
Start @ 60% of 1 RM Clean and Jerk and Build AHAP
Metcon
AMRAP for 12:00 of:
50 Double-Unders
10 Dual Dumbbell Deadlifts (50/35)
5 Strict Handstand Push-ups
Accessory/Extra
Band Pull Aparts
3 x 10
Thursday
QOTD:
What is something you think you're better at than 90% of people?
Active Recovery
EMOM for 32:00 of:
10/8 Calorie Row
15 Russian Kettlebell Swings
15 AbMat Sit-ups
0:30 Plank Hold
Accessory/Extra
Suitcase Carry
4 x 50’ Each Side
Friday
QOTD:
What is an opinion you used to have but completely changed your mind about?
Strength
Back Squats
2 x 4 @ 70%
2 x 3 @ 80%
Metcon
EMOM for 12:00 of:
10 Thrusters (95/65)
8 Single Arm Devils Press (50/35)
Rest
Accessory/Extra
3 Rounds For Quality of:
15 Wall Ball Hamstring Curls
10 Glute Bridges + Wall Ball Abduction
Saturday
QOTD:
What is something you wish you started doing a lot earlier?
BBG
Hang Squat Snatches
Every 1:30 for 6 Rounds of:
2 x 3 @ 55% of 1 RM Hang Snatch
2 x 2 @ 65% of 1 RM Hang Snatch
2 x 2 @ 75% of 1 RM Hang Snatch
Metcon
4 Rounds For Time with a Partner of:
30 - 20 - 10 - 5
Power Cleans (135/95)
30 Wall Balls (20/14)
20 Burpees Over Barbell
CAP: 20:00
Accessory/Extra
Strict Chin-ups
5 x 5*
*Banded or Weighted as Needed
