Monday, June 16, 2025

 

CrossFit

Strength (heavy day)

Push press

5 reps x 3 sets

Push jerk

3 reps x 3 sets

Conditioning

For time

500-400-300-200m

Row

50-40-30-20

Sit-ups

DUs

BootCamp

Strength

Shoulder Press

3-2-1-1

Conditioning

For total reps

Tabata DUs

Then, AMRAP in 4 minutes

8 Alternating DB Snatches(50/35lb)

8 Single DB Push Presses

Then, Tabata DUs

*Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

 

Tuesday, June 17, 2025

 

CF/BC

Conditioning

Community Cup Workout 3

In 20 minutes, establish:

1-rep-max front squat 

1-rep-max hang power clean

 

*Your score will be the total of your heaviest successfully completed front squat and hang power clean.

 

HYROX <Foundational #101>

90s Work/ 30s Rest, 4R

<Zone 1>

Wallballs

<Zone 2>

Underhand Sled Push

<Zone 3>

150m Row, 10s rest, Repeat

<Zone 4>

Switch legs every 6 reps

6 Box pistols

<Zone 5>

6 DB Devil's Press

6 DB Hammer Curls

 

Wednesday, June 18, 2025

 

Crossfit

Conditioning

AMRAP in 20minutes

400m MB run (20/14)

10 deadlifts (225/155)

10 push-ups

BootCamp

Strength

Deadlift

3-3-3-3

Conditioning

90Sec On / 90Sec Off x6

50 DUs/ 80SUs

10 Deadlifts

ME Bar Facing Burpee Over the Bar

 

Thursday, June 19, 2025

 

🏋️‍♀️Olympic lifting class🏋️‍♀️

Power snatch + hold in catch

1 power snatch + 1 no-foot hang power snatch

CF/BC

Conditioning

AMRAP in 15Minutes

10 alternating front-rack lunges (35/25 lb)

10 DB-facing burpees

10 chest-to-bar pull-ups

HYROX Power #101

10minutes Work/ 2minutes Rest, 1 Round

<Zone 1>

P1: 10m DB Mixed Loaded Forward Lunge

10 DB Single-leg Deadlifts

P2: 5 DB Rack Squat

Rest

<Zone 2>

5 DB Reverse Fly

5 DB Clean & Press

5 DB Supinated Bicep Curl

00:20 Rest

 

Friday, June 20, 2025

 

CrossFit

The Other Total

00:00-10:00

1-rep-max clean

10:00-20:00

1-rep-max bench press

20:00-30:00

1-rep-max overhead squat

BootCamp

Skills

Toes to Bar Practice

Conditioning

EMOM for 20minutes

1: 10 T2B

2: 21/14 Cal Bike (15/10 Assault Bike)

3: 30m Seated Weighted Rope Drag

4: 20 Jumping Lunges

 

Saturday, June 21, 2025

Hannam heroes

"No Time to Breathe"

 

TEAM OF 2

FOR TIME

 

1600m Run

50 Curtis-P Complexes (75/55 lb)

800m Run

 

 

*One partner works at a time on runs and Curtis-P.

Start each minute with 4 burpees — both partners perform them together.

 

*Burpees are NOT synchronized.

The next person may start their Curtis-P once their own burpees are done.

No need to wait for your partner to finish theirs.

 

Sunday, June 22, 2025

To be announced...