Workout of the Day
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...