Workout of the Day
Saturday, March 14, 2026
Hannam Heros
open 26.3
For time
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
RXD
95, 115, 135 lb (Female)
65, 75, 85 lb (Male)
A:
75, 95, 115 lb
55, 65, 75 lb
B:
65, 85, 95 lb , may step over barbell
45, 55, 65 lb , may step over barbell
TC: 30min
Sunday, March 15, 2026
Metcon
"Chipper Jackie"
2000m row
100 thrusters (45/35)
60 pull-ups
Monday, March 16, 2026
CrossFit
Strength
Bench press
3-3-3-3-3
Conditioning
4 rounds for time:
400m run
3 rounds of Cindy
*Time cap = 20 min.
BootCamp
Strength
Back Squat
3-2-1-1
Conditioning
EMOM for 20Minutes
5 Pull Ups
10 Push Ups
15 Air Squats
*Find an option that will not fail for all 20 rounds.
Tuesday, March 17, 2026
CF/BC
AMRAP 30 with a partner:
100-calorie bike or ski
100 Single DB hang cleans (50/35 lb)
100 toes-to-bars
*Split work as needed with one person working at a time.
Hyrox - Run penalty challenge
15 min. per zone, 3 min. rest
Zone 1:
ME KBS (24/16kg)
400m run every time you stop swinging
Zone 2:
ME KB goblet squat
400m run every time you put down the KB
Wednesday, March 18, 2026
CrossFit
Strength
Clean and jerk
Wave 1: ~7 min.
70% x 3
75% x 2
80% x 1
Wave 2: ~8 min
75% x 3
80% x 2
80% x 1
Wave 3: ~9 min
80% x 3
85% x 2
90% x 1
Conditioning
For time:
3-6-9-12-15
S2OH (135/95 lb)
60-50-40-30-20
Double-unders
BootCamp
Strength
Deadlift
3-2-1-1
Conditioning
3 Mins On/1 Min Off x5R
In the 3 Minutes,
12 DB DLs
9 DB Hang Power Cleans
6 DB Push Jerks
12/9 Cal Row
*Puck up from where you left off.
Thursday, March 19, 2026
Olympic Lifting
Clean complex
3 squat clean + 2 hang squat clean x3
2 squat clean + 1 hang squat clean x3
1 squat clean + 1 hang squat clean x3
CF/BC
AMRAP 25 with a partner:
5-10-15-20…
Synchro Double DB burpees (50/35lb)
Synchro sit-ups
Synchro box jump-overs (24/20 in)
– Continue adding 5 reps to each movement at the end of the round.
Hyrox - Power-Run mix
7 min. per zone, 1 min rest
Zone 1:
8 DB lateral raise
8 DB front raise
8 DB press
30 sec rest
Zone 2:
Run 1km
Zone 3:
8 left leg DB Romanian DL (use 2 DB)
8 right leg DB RDL
8 bent-over DB row
30 sec rest
Friday, March 20, 2026
CrossFit
Skill
3 Hang power snatch
E1.5MOM x5R
Conditioning
For time with a partner:
15 hang snatch (55/75 lb)
15/21-cal row
12 hang snatch (65/95 lb)
15/21-cal row
9 hang snatch (75/115 lb)
15/21-cal row
6 hang snatch (85/135 lb)
15/21-cal row
*P1 does all snatches, then P2 does all snatches
P1 rows all cal, then P2 rows all cal.
BootCamp
Strength
4 Sets
5 Strict Pull Ups
10 Single Arm DB Row (R5+L5)
Conditioning
For Time
21 Single DB Thrusters (Arm1)
42 DUs
21 Single DB Thrusters (Arm2)
43 DUs
15 Single DB Hang Clusters (Arm1)
30 DUs
15 Single DB Hang Clusters (Arm2)
30 DUs
9 Single DB Devil's Presses (Arm1)
18 DUs
9 Single DB Devil's Presses (Arm2)
18 DUs
Saturday, March 21, 2026
Hannam Heroes
To be announced..
Sunday, March 22, 2026
Metcon
To be announced..