2024. 5.04 (Sat)

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Hannam Heroes

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Rene

7 Rounds for Time

400m Run

21 Walking Lunges

15 Pull Ups

9 Burpees

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*Wear a weight vest for Rx’d (20/14lb)

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2024. 5.05 (Sun)

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Closed

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2024. 5.06 (Mon)

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Metcon

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Black Hole

60-50-40-30-20-10 Cal Row

*Rest after each set, the same amount of time it took to complete the set.

 

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2024. 5.06 (Mon)

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Metcon

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5 Rounds for Time

500/400m Row

21 Hang Power Cleans (Barbell 95/65lb, DB 35/25lb)

15 Shoulder to Overheads

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2024. 5.07 (Tue)

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CrossFit

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Conditioning

Eaternal Squats

In 16 Minutes and 40s (100 Reps Top)

1 Back Squat (75% of body weight) in every 10s until you fail.

*Once failed, recovery row for the remaining time.

*Set MB(+Plates) for the depth.

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Accessory

4 Sets

12 Barbell Roll Out

1 Min Side Plank (R 30s + L 30s)

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Boot Camp

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Strength / Skill

4 Sets

10 Banded Spanish Squats + 20s Hold @ Bottom

1 Min Side Plank (R 30s + L 30s)

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Conditioning

30s On/15s Off x 4 sets per station

1: Jumping Squat

2: Ladder Drill:High Knee

3: Lunge Pump (Odd: R/ Even:L)

4: Plank Jack

5: Cone Drill: Side Shuffle Cone Touch

*1 min rest after each station.

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2024. 5.08 (Wed)

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CrossFit / Boot Camp

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Conditioning

For Time

20 Push Ups + 1 Sit Up + 5 DUs

19 Push Ups + 2 Sit Ups + 10 DUs

18 Push Ups + 3 Sit Ups + 15 DUs

Continue this pattern util

2 Push Ups + 19 Sit Ups + 95 DUs

1 Push Up + 20 Sit Ups + 100 DUs

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2024. 5.09 (Thu)

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CrossFit

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Conditioning

Partner WOD

3 Rounds for Time

1,000/800m Row

Then 12 Rounds of (6R Each)

6 DLs (185/125lb)

6 Burpees over Bar

*1 Person works at a time

*Share the rowing

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Boot Camp

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Strength / Skill

4 Sets

10 DB Romanian DLs

1 Min MB Dead Bug Hold

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Conditioning

40s On / 20s Off x 5R

1: DB Death March

2: Burpee over DB

3: Cal Row

4: Superman Hold

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2024. 5.10 (Fri)

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CrossFit / Boot Camp

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Conditioning

AMRAP in 16 Minutes

4 Wall Walks

8 Single KB Clean (R)

8 Single KB Clean (L)

12 Box Jump Overs (24”/20”)

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Finisher

TABATA Core

20s On / 10s Off x 8 (*1 min rest after one TABATA)

1: Feet Elevated Crunches w/Box

2: Knee Tuck w/Box

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2024. 5.11 (Sat)

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Hannam Heroes

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Murph

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1,600m Run

100 Pull Ups

200 Push Ups

300 Squats

1,600m Run

*Wear a Weight Vest (20/14lb) for Rx’d

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2024. 5.12 (Sun)

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Metcon

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Black Hole

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60-50-40-30-20-10 Cal Row

*Rest after each set, the same amount of time it took to complete the set.