Saturday, September 12, 2026

 

Hannam Heroes

ON A 30-MINUTE CLOCK

FOR TIME

200m Run

15 Snatches

200m Run

12 Snatches

200m Run

9 Snatches

200m Run

6 Snatches

200m Run

3 Snatches

 

RX 115/75 lb

 

THEN, IN THE REMAINING TIME

Build to a Heavy 1-Rep Snatch

Workout ends at 30:00

 

Sunday, September 13, 2026

 

Metcon

Conditioning

Bench Mark WOD "Cindy"

AMRAP in 20Minutes

5 Pull Ups

10 Push Ups

15 Air Squats

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Monday, September 14, 2026

 

CrossFit

Strength

Overhead Squat

5-5-3-3-1-1

Conditioning

For time:

600m run

42 Russian KB swings (24/16kg)

21 OHS (95/65 lb)

400m run

30 Russian KB swings

15 OHS

200m run

18 Russian KB swings

9 OHS

BootCamp

Strength

Deadlift

4 Sets x 6Reps @65%

Conditioning

2 Mins On/2 Mins Off x 5R

In the 2 Minutes,

12/9 Cal Row

9 V-Ups

ME DLs

 

Tuesday, September 15, 2026

 

CF/BC

Conditioning

In Teams of 2

EMOM for 25 Minutes

1: 12 Box Jump Over(24/20")

2: ME Box Jumps

3: 12 Syncronized Burpee Over the Bar

4: ME Squat Cleans (135/95lb)

5: Rest

Hyrox Simulation

*start at any station and AMRAP for 35 min.

*can be done in any order

400m run

1000m ski

400m run

50m sled push (335/225#)

400m run

50m sled pull (235/175#)

400m run

80m burpee broad jumps

400m run

1000m row

400m run

200m Farmer's carry (24/16kg)

400m run

100m Sandbag lunges (20kg/10kg)

400m run

100/75 WBS (14/10#)

 

Wednesday, September 16, 2026

 

CrossFit

Strength

1 strict pull-up EMOM 10R

*add 1 pull-up every round until fail

Conditioning

3 rounds for time:

15 thrusters (95/65 lb)

15 pull-ups

400m row

BootCamp

Strength

4 Sets

8 Chin Ups

12 DB Rows

Conditioning

For Time

3 Wall Walks

30 WBS

30 Single Leg T2B

3 Wall Walks

30 WBS

30 T2B

3 Wall Walks

30 WBS

30 Pull Ups

 

Thursday, September 17, 2026

 

Olympic Lifting

Find your 1rm muscle snatch and clean

Then, snatch and clean complex

CF/BC

Conditioning

6 Rounds For Time

50 Air Squats

25 Ring Dips

Hyrox Strength

4 rounds:

15 barbell bent over rows

50 mountain climbers

15 barbell push-ups

1 min rest

Then,

3 rounds:

20 single-leg KB deadlifts

10 Double KB squat cleans

1 min rest

 

Friday, September 18, 2026

 

Crossfit

Hannam Throwdown Qualifier 3

5 rounds for time

10 T2B (rookie - leg raise, beginner - sit-up)

8 Hang power cleans (115/75, 75/55, 55/35)

6 S2OH

Time cap: 12 min.

BootCamp

Strength

Bench Press

4 Sets x 6Reps @65%

Conditioning

40s On/20s Off x5R

1: DB Push Up to Renegade Row

2: DB Push Press

3: DB Plank Pull Through

4: DB Russian Twists

 

Saturday, September 19, 2026

 

Hannam Heroes

 

To be announced...

 

Sunday, September 20, 2026

 

RENÉ

 

7 Rounds for Time

400 meter Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

 

Time Cap: 40 Minutes

*Weight vest optional (20/14lb)

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