Week of December 1st - December 6th, 2025
Monday
QOTD:
What is the worst way to wake up in the morning?
Strength
15:00 to Build to a 1 RM Hang Snatch
Metcon
For Time:
30 Toes to Bar
10 Wall Balls (20/14)
20 Toes to Bar
20 Wall Balls
10 Toes to Bar
30 Wall Balls
CAP: 11:00
Accessory/Extra
Reverse Hyper
3 x 20
Tuesday
QOTD:
What is the longest time you have been stuck in traffic?
Strength
15:00 to Build to a 1 RM Hang Clean and Jerk
Metcon
20 Rounds* For Time of:
3 Power Cleans (135/95)
5 Push-ups
7 Air Squats
*Rest 1:00 After Rounds 8 and 15
CAP: 16:00
Accessory/Extra
Side Plank Knee to Elbows
3 x 10 Each Side
Wednesday
QOTD:
Do you like sparkling water?
Strength
Pause* Front Squats
3 x 8 Building AHAP
*3 Second Pause at the Bottom
Metcon
EMOM for 15:00 for Total Reps of:
ME Machine Calories
4 Power Snatches (75% of 1 RM Power Snatch) + ME Box Jumps (24”/20”)
Rest
Accessory/Extra
Single Leg Calf Raises
3 x 15 Each Side
Thursday
QOTD:
Can you throw a football? (You will have to prove it)
Metcon
For Rounds + Reps of Each:
AMRAP for 12:00 of:
10 Overhead Sit-ups (45/35)
25’ Handstand Walk
250/200m Row
Then:
Rest 2:00
Then:
AMRAP for 12:00 of:
0:20 L Sit Hold
10 Alternating Pistols
250/200m Row
Accessory/Extra
3 Rounds For Quality of:
10 L / 10 R Single Leg Hip Thrusts
10 L / 10 R Single Arm Banded Rows
Friday
QOTD:
Do you like ginger or wasabi with your sushi?
Strength
15:00 to Build to a 5 RM Power Snatch
Metcon
AMRAP for 12:00 of:
6 Thrusters (135/95)
12 Pull-ups
60 Double-Unders
Accessory/Extra
Wrist Extensions
3 x 15 Each Side
Saturday
QOTD:
Would you listen to Creed alone in your car?
Metcon
For Time with a Partner of:
10 Rounds* of:
10 Burpees
10 Goblet Box Step Overs (53/35) (20”)
Deadlift Hold (225/155)
*While Partner 1 Performs a Round, Partner 2 Performs a Deadlift Hold and then Switch
Then:
Rest 2:00
Then:
10 Rounds* of:
10 Deadlifts (225/155)
10 Burpees Over Bar
Plank Hold
*While Partner 1 Performs a Round, Partner 2 Performs a Plank Hold and then Switch
CAP: 32:00
Accessory/Extra
Inchworm to Cobra Stretch
2 x 8
