Week of November 10th - November 15th, 2025

Monday

QOTD:

What did people call you in high school?

Strength

Overhead Squat

5 x 4 (RPE 8)

Metcon

5 Rounds For Time of:

21 Russian Kettlebell Swings (70/53)

6 Ring Muscle-ups

CAP: 10:00

Accessory/Extra

8 Rounds of:

0:40 Max Machine Calories

0:20 Rest

Tuesday

QOTD:

Can you still recite the Pledge of the Allegiance?

Metcon

AMRAP for 30:00* of:

10 Step-ups (20”)

5 Shuttle Runs

*Wear a Weight Vest or Ruck Sack if Possible

Accessory/Extra

Take 5 - 10 Minutes to Stretch Hamstrings, Calves and Hips

Wednesday

QOTD:

What is your favorite seasonal show/movie?

Strength

15:00 to Build to a Heavy Complex of:

1 Strict Press + 2 Push Press + 3 Push Jerks

Metcon

“Grettel”

10 Rounds For Time of:

3 Clean & Jerks (135/95)

3 Bar Facing Burpees

CAP: 10:00

Accessory/Extra

Plate Overhead Sit-ups

3 x 15

Thursday

QOTD:

What affectionate nicknames do you like/don’t like? (ie. babe, baby, sweetie etc.)

Strength

Every 2:00 for 5 Rounds of:

3 Tempo* Back Squats @ 75%

*3 Second Decent, 4 Seconds Pause at the Bottom, Normal Up

Metcon

AMRAP for 12:00 of:

5 Ring Dips

12 Wall Balls (20/14)

15/12 Machine Calories

Accessory/Extra

Seated Banded Hamstring Curls

3 x 15

Friday

QOTD:

What phrase do your friends and family most associate with you?

Metcon

10 Rounds For Time of:

9 Deadlifts (155/105)

6 Hang Power Cleans

3 Bar Muscle-ups

200m Run

CAP: 25:00

Accessory/Extra

3 Rounds For Quality of:

10 Strict Toes to Bar

10 Feet Elevated Glute Bridges

Saturday

QOTD:

Which fictional character do you relate to the most?

Metcon

2 Rounds with a Partner for Max Reps of:

AMRAP for 6:00 of:

40/34 Machine Calories

40 Dumbbell Snatches (50/35)

Rest 2:00

AMRAP for 6:00 of:

40/34 Machine Calories

40 Front Squats (135/95)

Rest 2:00

Accessory/Extra

4 Rounds for Quality of:

25’ Banded Lateral Monster Walk