Saturday, August 8, 2026

 

Hannam Heroes

“MORRISON”

 

FOR TIME

50 - 40 - 30 - 20 - 10

Wall Ball Shots  (20/14 lb)

Box Jumps     (24/20 in)

KB Swings      (24/16 kg)

 

TIME CAP : 35 MIN

 

Sunday, August 9, 2026

 

Metcon

Partner AMRAP in 30 minutes

30 Deadlifts

30 Hang Power Cleans

30 S2OH

30 Front Rack Alt Reverse Lunges

30 Bar Facing Burpees

 

*Share reps as needed

*Score: total rounds + reps completed

*BB: 95/65lb / DB: 35/20lb

​

Monday, August 10, 2026

 

CrossFit

Strength

Turkish get-up

8-8-8-8

*change hands every 4 reps

Conditioning

15 min AMRAP

20 Double KB deadlifts (32/24kg)

20 Russian KBS

20s KB goblet squat hold

20m Single KB front rack carry

BootCamp

Strength

Back Squat

3-2-1-1-1+

Conditioning

40s On / 20s Off x 5R

1: DB Hang Power Clean

2: DB Push Press

3: DB Golbet Squat

4: DB Farmers Carry

 

Tuesday, August 11, 2026

 

CF/BC

Conditioning

2 Mins On / 2 Mins Off x 5R

11/8 Cal Bike

11 Line Facing Burpees

11/8 Cal Row

**Add 1 more Burpee for each rounds.

Hyrox

40 sec on/ 1:20 off x 3R

Zone 1: Sled push

Zone 2: Farmer's carry (32/24kg)

Zone 3: Walking lunges

Zone 4: WBS

Zone 5: Machine

 

Wednesday, August 12, 2026

 

CrossFit

Skill

Split jerk from the rack

3-3-3-2-2-2-1-1-1

Conditioning

21-18-15-12-9 reps for time of:

DB chest presses on a med-ball (35/50 lb)

DB hip thrusts

*15 T2B after each round

*a bench can be used

BootCamp

Strength/Skills

4 Sets

2 Skin the Cat(Low Ring)

30s Inverted Hang on Ring

Conditioning

TABATA THIS!

20s On/10s Off x8R

1: Bench Lateral Hops

2: Mountain Climbers

3: Single Arm KBS(Odd:R/Even:L)

4: Star Jumps

*1Min rest after each station.

 

Thursday, August 13, 2026

 

Olympic Lifting

Clean and Jerk

1 clean pull + 1 clean + 1 jerk

Clean pulls

3-3-3

CF/BC

Conditioning

For Time

50 Single DB Thrusters (50/35lb)

10 WBS (30/20lb)

50 DB Lunges (Farmer's Carry) (50/35lb)

10 WBS (30/20lb)

50/40 Cal Row

10 WBS (30/20lb)

50 Lateral Burpee Box Jump Overs (24/20")

10 WBS (30/20lb)

Hyrox

3 rounds of:

800m run

3x :30 on/:30 off burpee broad jumps

 

Friday, August 14, 2026

 

CrossFit

Skill (20 min)

Snatch technique practice

*Full squat snatches preferred

Conditioning

For reps:

1:00 double-unders

1:00 snatches (115/70 lb)

2:00 double-unders

2:00 snatches

3:00 double-unders

3:00 snatches

– Power or squat snatch.

BootCamp

Strength/Skills

4 Sets

12 DB Seal Rows

8 Strict Pull Ups

Conditioning

50-40-30-20-10

DUs

Sit Ups

*100m Shuttle Run after each round.

 

Saturday, August 15, 2026

 

Hannam Heroes

 

To be announced...

 

Sunday, August 16, 2026

 

Metcon

Community Cup 3

For total reps:

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max power snatches (95/135 lb)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max overhead squats (95/135 lb)

2:00 rest

AMRAP 4:

10 shuttle runs

21 toes-to-bars

Max squat snatches (95/135 lb)

*Use a single DB (50/35 lb)

*Shuttle run is 7m