Saturday, September 19, 2026

 

Hannam Heroes

 

ON A 30-MINUTE CLOCK

FOR TIME

200m Run

15 Clean & Jerks

200m Run

12 Clean & Jerks

200m Run

9 Clean & Jerks

200m Run

9 Clean & Jerks

RX 155/105 lb

THEN, IN THE REMAINING TIME

Build to a Heavy 1-Rep Clean & Jerk

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Sunday, September 20, 2026

 

RENÉ

 

7 Rounds for Time

400 meter Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

 

Time Cap: 40 Minutes

*Weight vest optional (20/14lb)

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Monday, September 21, 2026

 

Crossfit

Conditioning

 

For total reps:

 

AMRAP 5:

Partner 1: Max deadlifts (135/95 lb)

Partner 2: Pull-up bar hang

– Only accumulate deadlifts when partner is hanging.

– Partners switch as needed.

 

Rest 2:00

 

AMRAP 5:

Partner 1: Max T2B

Partner 2: Deadlift hold (135/95)

– Only accumulate toes-to-bars when partner is holding.

 

Rest 1:00

 

AMRAP 5:

Partner 1: Max push-ups

Partner 2: Overhead squat hold (95/65 lb)

BootCamp

Strength

Front Squat

4 Sets x 6Reps @65%

Conditioning

E5MOM for 20Minutes

9 DB Devils Presses

15 DB Hang Power Cleans

21 DB Front Rack Squats

50m DB Farmers Carry

 

Tuesday, September 22, 2026

 

CF/BC

Conditioning

12 rounds for time:

7 S2OH (65/95 lb)

7 sumo deadlift high pulls

7 handstand push-ups

*DB: 35/20 lb

*KB SDLHP: 24/16kg

Hyrox

200m run

1000m row

400m run

2000m bike

600m run

50 burpee broad jumps

800m run

 

Wednesday, September 23, 2026

 

CrossFit

Conditioning

AMRAP 20:

Handstand walk (15m)

350m row

3 muscle-ups

350m row

*15m handstand walk = 6 wall walks

BootCamp

Strength

Barbell Row

4 Sets x 10Reps @65%

Conditioning

2Mins On / 2Mins Off x 6R

Odd: 25 Push Ups

ME Pull Up

Even: 12/9Cal Row

ME Burpee Over the Erg

 

Thursday, September 24, 2026

 

Metcon

CHUSEOK FAMILY TOUR🏠

 

For Time — With a Partner

 

Grandma’s House

1000m Row

80 Wall-Ball Shots (20/14 lb)

 

Uncle’s House

80 T2B

50 Front Squats (95/65 lb)

 

Aunt’s House

800m Run Together

50 Burpees Over Bar

 

Cousin’s House

50 Pull-Ups

30 Clean & Jerks (95/65 lb)

 

Back Home

1000m Row

80 Front Rack Lunges (95/65 lb)

 

Time Cap: 35 Minutes

*Split reps as needed.

*Run together.

 

Friday, September 25, 2026

 

CLOSED

 

Saturday, September 26, 2026

 

Hannam Heroes

 

Team of 3

Amrap 35min

3 Rounds

600m Run (together)

30 Hang power snatch (95/65lb)

45 Burpees over the bar

60 Wall ball shots (20/14lb)

Then, remaining time

Max BB Thrusters

 

Sunday, September 27, 2026

 

Metcon

 

To be announced...

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