Monday, July 7, 2025

 

CrossFit

Strength

Complex

2 push jerks + 2 front-rack lunges

as many sets as possbile in 12 minutes.

Conditioning

Every 4:00 for 5 rounds

40 double-unders

8 pull-ups

8 push jerks (95/135 lb)

8 front-rack lunges

BootCamp

Strength

Find a Heavy Back Squat for the Day

Conditioning

3 Mins x 10R

In the 3 Minutes

250/200m Row

20 DB Push Jerks

10 Jumping Squats

*Rest for the remaining time.

 

Tuesday, July 8, 2025

 

CF/BC

Conditioning

"Topsy"

AMRAP in 25 Minutes

3 Ring Muscle Ups

8 Thrusters (115/75lb)

17 Cal Row

HYROX <Power #100>

Core workout

4 rounds in each zone. Increasing weight if possible.

<Zone 1>

10x DB Discus

20x Dual DB Snatch

-rest 2 minutes-

<Zone 2>

12 Box jumps

12 Wallballs

-rest 2 minutes-

Power output workout

<Zone 1>

EMOM 4 Rounds

12 Calorie Ski

<Zone 2>

EMOM 4 Rounds

12 DB Thrusters

<Zone 3>

EMOM 4 Rounds

12 Calorie Row

<Zone 4>

EMOM 4 Rounds

12 Kettlebell Step ups

 

Wednesday, July 9, 2025

 

CrossFit

Conditioning

For time with a partner

100 walking overhead plate lunges (45/25lb)

75 burpees to a plate

1:00 accumulated hang from a pull-up bar

800m weighted run together (45/25lb plate)

1:00 accumulated hang from a pull-up bar

75 burpees to a plate

100 walking overhead plate lunges (45/25lb)

BootCamp

Strength

Find a Heavy Shoulder Press for the Day

Conditioning

TABATA THIS!

20s On / 10s Off x8

1: Plate Jack

2: 5m Side Shuttle to Sprawl

3: Plate G2O

4: Sit Through

*1 Min Rest after each TABATA.

 

Thursday, July 10, 2025

 

🏋️‍♀️Olympic Lifting Class🏋️‍♀️

Try different landings for power snatch.

1. Jump on the spot

2. Jump backward

3. Slide feet out

CF/BC

Conditioning

AMRAP in 22 Minutes

20 Power Snatches (75/55lb/ Single DB 50/35lb)

10 Overhead Squats

90 DUs/180 SUs

HYROX <Power #107>

<KB workout>

45s Work/ 15s Rest, 4R 

1. KB Teapot Left Side

2. KB Teapot Right Side

3. KB Goblet Squats

4. KB SDLHP

<Power output>

10 min. AMRAP

20 Sandbag Zercher Lunge Forward

15/20 Pushups

*use DB if not enough sandbags

​

Friday, July 11, 2025

 

CrossFit

Strength

5-5-4-4-3-3-2-2

Back squat (increasing weight)

21-15-9 reps for time of:

Toes-to-bars

Burpees

Wall-ball shots (14/20 lb)

BootCamp

Strength

4 Sets

10 DB Bulgarian Split Squats (R5+L5)

10 DB Hip Bridges

Conditioning

1Min On / 1Min Off x 10R

ODD: 12/9 Cal Bike

ME MB Clean

EVEN: 12 Burpees to Target

ME MB Squat Thrust

 

Saturday, July 12, 2025

Hannam Heroes

Conditioning

TEAM OF 2

FOR TIME

cash-in

100 / 80 Cal Row

20 Rounds of

4 Deadlifts (155/105 lb) (50/35 lb)

3 Hang Power Snatches (6 Alt DB Hang Power Snatches)

2 Overhead Squats (6 DB Overhead Squats)

cash-out: 

100 / 80 Cal Row

 

Sunday, July 13, 2025

Metcon

Conditioning

Barbara

5 Rounds for Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3 Minutes Rest