Billy posted this one in the comments as an annex workout one day. I can’t remember if I already programmed this or I didn’t and I’m stealing this from Billy. In any case, it looks fun. Workout for April 1st, 2021 — 50 Rounds for Time: 1 Burpee 2 Push Ups 3 Squats 4 LungesContinue reading ““Deja Vu?””
Monthly Archives: March 2021
“Gaia”
Selected by some of the 5am bros. Workout for Wednesday, March 31st, 2021 — Sub dumbbells if needed. Not sure how long this will take. If you need an afterbash, try a walk, some online yoga, or a slow jog or bike. This one could be sneaky and crush you. Who knows?!
“(FRE)EMOM”
I do love a good EMOM. I also like a workout with choices depending on how/what you’re feeling. I’m feeling a little beat up, so I might show myself some love tomorrow. What will you do? Workout for Tuesday, March 30th, 2021 — 30 Minute EMOM: Evens = 200m/250m Row (or equivalent 50ish second cardio)Continue reading ““(FRE)EMOM””
“Ugh, Monday”
Not looking forward to the start of another work week over here. Workout for Monday, March 29th, 2021 — 5 Rounds for Time: 400m Run 20 Hang Snatches (95/65) 20 Push Ups 20 Overhead Squats If you’re subbing dumbbells, you can do DB snatches and OH lunges. If you don’t fancy that, you could subContinue reading ““Ugh, Monday””
“Outrun the Bear”
Can you outrun the bear? Work out for Sunday, March 28th, 2021 — 3 Mile Row Every 3 Minutes, Perform 1 Bear Complex* (135/95) *1 Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press We haven’t had a long slog Sunday workout in a while, soContinue reading ““Outrun the Bear””
“Billy’s Burpee Boner”
Yup, you heard me. When a HAN Plan member who shall remain nameless got a preview of this workout he said it turned him on. While we firmly believe that all bodies are beautiful and are sex positive here at HAN Plan, we must warn you that boners and burpees do not mix well. WorkoutContinue reading ““Billy’s Burpee Boner””
“Open Options, 21.3 & 21.4”
It’s still the Crossfit Open and this week’s workout is a two for one! I’ve modified it HAN Plan style and given lots of options. Workout for Friday, March 26th, 2021 — 15 Front Squats (95/65) 30 Toes to Bar/Knee Raises/Leg Raises/Toes to DB 15 Thrusters 1 Minute Rest 15 Front Squats 30 Chest toContinue reading ““Open Options, 21.3 & 21.4””
“Extra Dia-Bolical”
This one is adapted from CompTrain’s “Dia-Biolical” workout posted on Instagram this week. Hint, it’s longer than the original. Workout for Thursday, March 25th, 2021 — 1000m Bike (sub 500m row/400m run) 21 Deadlifts (225/155) 1000m Bike 21 Strict Handstand Push-Ups 1000m Bike 15 Deadlifts 1000m Bike 15 Strict Handstand Push-Ups 1000m Bike 9 DeadliftsContinue reading ““Extra Dia-Bolical””
“The Chieftess”
She’s female identifying, uses the she series pronouns, and she will kick your ass. Workout for Wednesday, March 24th, 2021 — 5 Rounds: AMRAP in 3 Minutes of 3 Power Cleans (95/65) 6 Push Press 9 Front Squats *1 Minute Rest Between Rounds **Start each round wherever your left off in the previous AMRAP. ScoreContinue reading ““The Chieftess””
“Sure.”
When I recited this one for Paddy he said, “sure.” So here it is. Workout for Tuesday, March 23rd, 2021 — 10 Rounds For Time: 20 Double Unders 10 Pull Ups 5 Box Jumps (30/24) 200m Run/250m Row/500m Bike You should be moving through everything in this pretty swiftly. Try to do the pull upsContinue reading ““Sure.””
HAN Plan Workouts 