Workout of the Day
Monday, July 7, 2025
CrossFit
Strength
Complex
2 push jerks + 2 front-rack lunges
as many sets as possbile in 12 minutes.
Conditioning
Every 4:00 for 5 rounds
40 double-unders
8 pull-ups
8 push jerks (95/135 lb)
8 front-rack lunges
BootCamp
Strength
Find a Heavy Back Squat for the Day
Conditioning
3 Mins x 10R
In the 3 Minutes
250/200m Row
20 DB Push Jerks
10 Jumping Squats
*Rest for the remaining time.
Tuesday, July 8, 2025
CF/BC
Conditioning
"Topsy"
AMRAP in 25 Minutes
3 Ring Muscle Ups
8 Thrusters (115/75lb)
17 Cal Row
HYROX <Power #100>
Core workout
4 rounds in each zone. Increasing weight if possible.
<Zone 1>
10x DB Discus
20x Dual DB Snatch
-rest 2 minutes-
<Zone 2>
12 Box jumps
12 Wallballs
-rest 2 minutes-
Power output workout
<Zone 1>
EMOM 4 Rounds
12 Calorie Ski
<Zone 2>
EMOM 4 Rounds
12 DB Thrusters
<Zone 3>
EMOM 4 Rounds
12 Calorie Row
<Zone 4>
EMOM 4 Rounds
12 Kettlebell Step ups
Wednesday, July 9, 2025
CrossFit
Conditioning
For time with a partner
100 walking overhead plate lunges (45/25lb)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
800m weighted run together (45/25lb plate)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (45/25lb)
BootCamp
Strength
Find a Heavy Shoulder Press for the Day
Conditioning
TABATA THIS!
20s On / 10s Off x8
1: Plate Jack
2: 5m Side Shuttle to Sprawl
3: Plate G2O
4: Sit Through
*1 Min Rest after each TABATA.
Thursday, July 10, 2025
🏋️♀️Olympic Lifting Class🏋️♀️
Try different landings for power snatch.
1. Jump on the spot
2. Jump backward
3. Slide feet out
CF/BC
Conditioning
AMRAP in 22 Minutes
20 Power Snatches (75/55lb/ Single DB 50/35lb)
10 Overhead Squats
90 DUs/180 SUs
HYROX <Power #107>
<KB workout>
45s Work/ 15s Rest, 4R
1. KB Teapot Left Side
2. KB Teapot Right Side
3. KB Goblet Squats
4. KB SDLHP
<Power output>
10 min. AMRAP
20 Sandbag Zercher Lunge Forward
15/20 Pushups
*use DB if not enough sandbags
Friday, July 11, 2025
CrossFit
Strength
5-5-4-4-3-3-2-2
Back squat (increasing weight)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb)
BootCamp
Strength
4 Sets
10 DB Bulgarian Split Squats (R5+L5)
10 DB Hip Bridges
Conditioning
1Min On / 1Min Off x 10R
ODD: 12/9 Cal Bike
ME MB Clean
EVEN: 12 Burpees to Target
ME MB Squat Thrust
Saturday, July 12, 2025
Hannam Heroes
Conditioning
TEAM OF 2
FOR TIME
cash-in
100 / 80 Cal Row
20 Rounds of
4 Deadlifts (155/105 lb) (50/35 lb)
3 Hang Power Snatches (6 Alt DB Hang Power Snatches)
2 Overhead Squats (6 DB Overhead Squats)
cash-out:
100 / 80 Cal Row
Sunday, July 13, 2025
Metcon
Conditioning
Barbara
5 Rounds for Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 Minutes Rest