Week of September 15th - September 20th, 2025
Monday
QOTD:
What is the best Oreo flavor?
Strength
Clean & Jerks
15:00 to Build to a 2 RM
Then:
1 x 1+1 @ 95% of 2 RM
1 x 1+1 @ 90% of 2 RM
Metcon
Every 2:00 for 5 Rounds* of:
15/12 Cal Row/Ski/Bike Erg or 12/8 Cal Echo Bike or 200m Run
9 Overhead Squats 135/95
*Score is Total Working Time
Accessory/Extra
5 Rounds For Quality of:
5 Reverse Snow Angels
10 Banded Good Mornings
Tuesday
QOTD:
What is your favorite burner on your stove?
Strength
Back Squats
20:00 to Build to a 3 RM
Metcon
3 Rounds For Time of:
20 V-ups
10 Shoulder to Overheads (115/75)
5 Box Jumps (30”/24”)
CAP: 9:00
Accessory/Extra
5 Rounds For Quality of:
25’ Dumbbell Walking Lunge
Wednesday
QOTD:
What is your favorite athletic shoe brand?
Strength
Snatches
12:00 to Build to a 2 RM
Then:
1 x 1 @ 95% of 2 RM
1 x 1 @ 90% of 2 RM
Metcon
EMOM for 12:00 Alternating Between:
30 Air Squats
15 Toes to Bar
70 Double-Unders
Accessory/Extra
3 Rounds For Quality of:
15 Prone Hamstring Curls
10 Single Leg Glute Bridges
Thursday
QOTD:
What is the funniest WiFi name you have seen?
Metcon
AMRAP for 20:00 of:
2-4-6-8…
Dual Dumbbell Deadlifts
Double Tap Burpees
200m Run
Accessory/Extra
Strict Pull-ups
5 x 6
Friday
QOTD:
What is the weirdest food you have eaten just to be polite?
Strength
Front Squats
20:00 to Build to a 3 RM
Metcon
6 Rounds For Time of:
9 Power Cleans (135/95)
3 Wall Walks
CAP: 12:00
Accessory/Extra
Snatch Pull
4 x 4 @ 70-80% of 1 RM Snatch
Saturday
QOTD:
Do you load your dishwasher a certain way or random every time?
Metcon
In Teams of 2
AMRAP for 6:00 for 4 Rounds*, Rest 2:00 Between AMRAPs
AMRAPs 1 & 3 Performed Waterfall Style:
6 Wall Balls
6 Box Jump Overs (24”/20”)
6 Alternating Dumbbell Hang Snatches (50/35)
AMRAPs 2 & 4:
Max Calorie on a Machine with 1 Person Working at a Time
*Each AMRAP Scored Separately
Accessory/Extra
3 Rounds For Quality of:
10 Sky Touches
10 Lying Leg Raises
20 Side Plank Raises (10 Each Side)
