Saturday, January 31, 2026       

 

Hannam Heroes

AMRAP in 31 minutes

Buy-In: 51 Burpees

Then in the remaining time,

AMRAP of:

3 Bear Complexes (135/95 lb)

15/10 Cal Machine

18 Lunges

Every 7 minutes, complete:

51 Double Unders

 

*1 Bear Complex consists of:

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press.

 

Sunday, February 1, 2026    

 

Metcon

For Time

50 Box Jumps

50 Alternating DB Snatches

50 KBS (16/12kg)

50 K2E

50 DB Push Presses (35/20lb)

50 Back Extensions

50 WBS (20/14lb)

50 Burpees

50 DUs

​

Monday, February 2, 2026  

 

CrossFit

Strength

Every E3MOM x 4 sets:

5 bench press

5 strict pull-ups

Conditioning

AMRAP 8:

50 double-unders

8 strict handstand push-ups

BootCamp

Strength

Bench Press

5-5-5-5

Conditioning

AMRAP in 15 Minutes

5 T2B

10 Push Ups

15 Squats  

 

Tuesday, February 3, 2026  

  

CF/BC

Conditioning

For time

10-8-6-4-2

Front squats (105/165 lb, 25/40)

20-16-12-8-4

Lateral burpee over the bar/DB

10-8-6-4-2

Power cleans (105/165 lb, 25/40)

Hyrox Foundational #167

1 min on/ 30 sec off x3R

Zone 1

Plate G2OH

Zone 2

DB renegade row

Zone 3

Alt. KBS (Russian)

Zone 4

Ski erg

Zone 5

Push-up to mountain climber

Zone 6

Hollow body U raise

 

Wednesday, February 4, 2026  

 

CrossFit

Strength

Every E3MOM x 4 sets:

8 hand-release deadlifts

60 sec. KB Farmer hold (24/16kg)

*cannot drop the bar

Conditioning

21-15-9 reps for time:

Deadlifts (135/95 lb)

Pull-ups

BootCamp

Strength

4 Sets

10 Pause DB Deadlifts (2s hold at knee)

1Min DB Farmer's Carry

Conditioning

40s On / 20s Off x 5R

1: Dual DB Snatch

2: MB Rotational Throw

3: Ladder Drill: Side Lunge Through

4: Cal Bike

  

Thursday, February 5, 2026  

 

Olympic lifting

4 rounds: No barbell

1 band tempo squat

10 band jump squats

5 band drop snatch

Then,

Power snatch complex

CF/BC

Conditioning

3 rounds for time:

400/500m row

40 AbMat sit-ups

30 Alt. DB hang clean and jerks(35/50 lb)

20 Medball Russian twists (20/14 lb)

Hyrox Power #168

3 min on/ 30 sec off x2R

Zone 1

20m sled push

20 sec rest

Zone 2

10 DB rack squats

20 sec rest

Zone 3

10 DB push press

20 sec rest

Zone 4

10 rotational MB slams

20 sec rest

 

Friday, February 6, 2026  

 

Crossfit

Skill

Handstand walk

Conditioning

5 x AMRAP 4:

200m row

Handstand walk (20m)

Max KB swings (24/16 kg)

BootCamp 

Conditioning

2 Mins On / 2 Mins Off x7R

250/200m Row

3 Wall Walks

ME WBS

  

Saturday, February 7, 2026  

     

Hannam Heroes

To be announced...

 

Sunday, February 8, 2026    

 

Metocn

To be announced...