Hannah

“Sausage Fest”

Some of the male-identified former 5am crew did this one today. Looked fun. Workout for Sunday, March 7th, 2021 — Cash In = 1,000m Bike (sub 500m Row/400m Run) 36 – 24 – 18 Clean and Jerk (95/65) Sit Ups 1 minute rest 21 – 15 – 9 Clean and Jerk (135/95) Russian Twists 1Continue reading ““Sausage Fest””

“Jenny”

No workout for me today, but lots of sweating and muscle aches (thanks vaccine #2). My legs have been the most painful. I’m sharing the joy of sore legs with this hero workout. The Rx weight is 45/35 (just the bar). If you don’t have a bar, go light on the dumbbells. You can subContinue reading ““Jenny””

“Flu Like Symptoms”

Here’s the HAN Plan scientific study: which has a higher likelihood of causing flu-like symptoms? Sweats? Body aches? Lethargy? Is it vaccine #2 (had mine today) or this workout? Workout for Friday, March 5th, 2021 — 1 – 2 – 3 – … – 8 – 9 – 10 Burpee Pull-Ups 25 Double Unders AfterContinue reading ““Flu Like Symptoms””

“Vaccine”

Well, today was #legday and tomorrow is a shot in the arm(s). Get it? I’m also getting vaccine dose numero dos so vaccine day it is. Workout for Thursday, March 4th, 2020 — 8 Rounds: 400m Row/500m Run/1000m Bike 20 Sumo Deadlift High Pulls (even rounds) or 20 Push Press (odd rounds) Rx = 95/65Continue reading ““Vaccine””

“#legday”

How do you follow a bro sesh vanity WOD? With a leg day, of course! This one is a little spicy. Workout for Wednesday, March 3rd, 2021 — 7 Rounds For Time: 7 Lunges 7 Air Squats 7 Jumping Lunges 7 Jumping Squats 7 Front Rack Lunges (95/65) 7 Back Squats 7 Overhead Lunges SubContinue reading ““#legday””

“Vanity Workout”

Apparently this is a thing. The goal of a vanity workout is to get you beach bod ready. Let’s get real, ALL bodies are beach bodies, but if you want a little extra fuel for your flexing, here you go. Workout for Tuesday, March 2nd, 2021 — 50 – 40 – 30 – 20 –Continue reading ““Vanity Workout””

“Green Day Clean Day”

Back to the grind tomorrow and, holy hell, it’s March. Workout for Monday, March 1st, 2021 — 4 Rounds for Time of: 30 Double Unders 20 Wall Balls (20/14) 10 Box Jump Overs (24/20) 5 Power Cleans (115/75) then…2 Minutes Rest…then… 10 Minute EMOM — Build to a Heavy Power Clean 3 – 3 –Continue reading ““Green Day Clean Day””

“Charles Jackson French”

Black history is American history. Every day we must recognize the tremendous contributions that Black Americans have made and continue to make despite the centuries-old challenges they face. Tomorrow we honor Charles Jackson French. On September 5th, 1942 after the U.S.S. Gregory was hit by Japanese naval fire in the South Pacific during WWII, FrenchContinue reading ““Charles Jackson French””

“Long Tall Cindy”

To all the Cindy lovers out there. Workout for Saturday, February 27th, 2021 — AMRAP in 30 Minutes: 5 Pull Ups 10 Push Ups 15 Air Squats 5 Pull Ups 10 Push Ups 15 Air Squats 20 Cal Row In other words, two rounds of Cindy followed by a 20 calorie row. Repeat as muchContinue reading ““Long Tall Cindy””

“Y2K”

Who remembers New Year’s Eve 1999 and waiting to see if the computers killed the planet? Little did we know what was coming in 2020. Workout for Friday, February 25th, 2021 — 4 Rounds for Time of: 500m Bike (sub 250m Row or 200m Run) 25 Box Jump Overs 500m Row (sub 1000m Bike orContinue reading ““Y2K””