Week of November 17th - November 22nd, 2025
Monday
QOTD:
What music genre motivates you the most in the gym? What is the least motivating?
Strength
15:00 to Build to a Heavy 3 Position Snatch
(Floor, Hang, Hip)
Metcon
7 Rounds, 1:00 Each, For Max Reps of:
9 Thrusters (75/55)
ME Machine Calories in Time Remaining
1:00 Rest
Accessory/Extra
Medicine Ball Hamstring Curls
3 x 15
Tuesday
QOTD:
What words of encouragement do you like to hear in the gym?
Strength
Paused Front Squats*
4 x 5 to Work to a Heavy Set of 5
*3 Second Pause at the Bottom
Metcon
AMRAP for 15:00 of:
5-10-15-20…
Toes to Bar
Push-ups
Single Arm Dumbbell Snatches (50/35)
Accessory/Extra
3 Rounds For Quality of:
5 YTWs on Crossover
1:00 Reverse Plank Hold
Wednesday
QOTD:
What pre-workout/pre-lift rituals/habits do you have?
Strength
15:00 to Build to a 2 RM Power Clean + Push Jerk
Metcon
5 Rounds, 1:00 Each, For Max Reps of:
10 Dual Kettlebell Front Rack Step-ups (53/35) (20”)
ME Double-Unders in Time Remaining
0:30 Rest
Rest 1:00 Then:
5 Rounds, 1:00 Each, For Max Reps of:
50 Double-Unders
ME Front Squats in Time Remaining (135/95)
0:30 Rest
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Banded Lateral Toe Taps
5 L / 5 R Single Leg Romanian Deadlifts
Thursday
QOTD:
Do you hype yourself up internally or out loud?
Metcon
For Rounds of Reps of Each:
AMRAP for 13:00 of:
50’ Suitcase Carry (70/53)
2 L / 2 R Turkish Get-ups
50’ Single Arm Overhead Carry
10 Plank Kettlebell Drag Throughs
Rest 2:00 Then:
AMRAP for 13:00 of:
12/10 Machine Calories
12 Dumbbell Hang Clean & Jerks (50/35)
12/10 Machine Calories
12 Dumbbell Plank Rows
Accessory/Extra
Tabata Machine Calories
8 Rounds of:
0:20 Machine Calories
0:10 Rest
Friday
QOTD:
What is your sign that it is going to be a good day?
Strength
12:00 to Build to a 2 RM Power Snatch
Metcon
4 Rounds For Time of:
400m Run
12 Power Snatches (95/65)
21 Burpees Over Bar
CAP: 18:00
Accessory/Extra
Behind the Neck Lat Pull Down
3 x 15
Saturday
QOTD:
What movement do you avoid the most in the gym?
Metcon
AMRAP in Teams of 3 of:
70-60-50-40-30-20-10
Wall Balls* (20/14)
Weighted Sit-ups** (20/14)
Pull-ups***
*Performed Piston Style, Tossing Between 2 People while 1 Rests
**Partner Sit-up Toss with 2 People while 1 Rests
***One Teammate Does Pull-ups while 1 Dead Hangs and 1 Rests
Accessory/Extra
5 Rounds for Quality of:
10 L / 10 R Med Ball Rotational Toss
10 Lateral Med Ball Jumps
