Friday, December 5, 2025  

 

CrossFit

Skill

Bar muscle-up

Conditioning

EMOM 15:

Min 1: 3 bar muscle-ups

Min 2: Max-reps alternating DB snatches (35/50 lb)

Min 3: Rest

BootCamp

Strength

3 Sets of Durante Core

*Durante Core is

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10s Hollow Hold

1 Min Rest

Conditioning

2 Mins On / 1 Mins Off x 5R

In the 2 Minutes

20 Back Extensions

20 Sit Ups

ME Box Jumps

 

Saturday, December 6, 2025

 

Hannam Heroes

​

''HAVANA'

 

AMRAP in 25 minutes

150 Double-Unders

50 Push-Ups

15 Power Cleans (185/125 lb)

​

Sunday, December 7, 2025

 

Metcon

Core Training

Tabata

Copenhagen Plank

Conditioning

EMOM 24Mins

1. 15/12 Cal Row

2. 15 KB Swings

3. 15 KB Goblet Squats

4. 15 Burpees

5. Rest​​

​

Monday, December 8, 2025  

 

CrossFit

Skill

Power clean complex

1 PC + 1 HPC  

Conditioning

AMRAP 12:

3 power cleans (125/175 lb)

20 double-unders

– Add 10 double-unders each round. 

BootCamp

Conditioning

100-80-60-40-20 DUs

50-40-30-20-10 Sit Ups

25-20-15-10-5 DLs 

 

Tuesday, December 9, 2025    

 

CF/BC

Conditioning

AMRAP 24:

20 DB front-rack walking lunges (35/50 lb)

10 K2E

5 candlestick to squat thrust (aka plank)

20 push-ups

Hyrox Foundational #153

1 min. work / 1 min. rest (3R)

Zone 1

5 Devil's press

10 DB squat clean

Zone 2

Sled push and pull

Zone 3

Ski

Zone 4

20 Alt. single arm KBS

20 narrow hands push-up

Zone 5

10 KB deadlift

20 WBS

Zone 6

KB farmer's carry

 

Wednesday, December 10, 2025  

 

CrossFit

Skill

Deficit HSPU

Conditioning

For time:

30-20-10-20-30

American KBS (16/24kg)

15-10-5-10-15

Deficit handstand push-ups

– Hands on 25/45-lb plates.

BootCamp

Conditioning

Partner WOD

4 Rounds for Time

500/400m Row

40 Alternating Single DB Snatches

20 DB Box Step Ups

 

*Share the reps.

 

Thursday, December 11, 2025  

 

Olympic Lifting

Find your weightlifting total:

1 RM snatch + 1 RM C&J

CF/BC

Conditioning

For time:

2,000m row

60 burpee pull-ups

Hyrox Complete #154

10 min. work / 2 min. rest (1R)

Zone 1

10 burpees to target

60m shuttle run

Zone 2

10 DB bench press

10 DB goblet squat

Zone 3

15 KB SDLHP

250m row

 

Friday, December 12, 2025  

 

CrossFit

Skill & Strength:

1 cluster + 2 thrusters

Find max weight in 8 sets or fewer

Conditioning

AMRAP 15:

3 thrusters (135/95)

6 T2B

9 deadlift  

BootCamp

Strength

Back Squat

5-5-5-5

Conditioning

40s On / 20s Off x5R

1: MB Clean

2: MB Rotational Throw

3: Plank Jack

4: Sit Throw with Push Up

 

Saturday, December 13, 2025  

 

Hannam Heroes   

To be announced...

 

Sunday, December 14, 2025   

Metcon

Conditioning

For time:

75 double-unders

65/80-cal machine

75 double-unders

60 sit-ups

75 double-unders

40 back squats (95/135 lb)