Playlist – HAN Plan Workouts

“Dos Amigos”

Grab a buddy to share the pain or take a crack at it solo… WORKOUT — With a Partner* 100 Rounds: 2 Dumbbell Snatches (same arm) 55/35 2 Dumbbell Overhead Lunges (same arm, alternate legs) 2 Dumbbell Front Squats *Alternate partners (&arms) each round This sounds confusing, but it’s really not. Partner one starts andContinue reading ““Dos Amigos””

“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””

“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””

“Fab Four”

Here’s a Saturday sweatfest for you. Workout for Saturday, February 20th, 2021 — “John” 50 – 40 – 30 – 20 – 10 Dubs / Air Squats / Sit Ups “Paul” 21 – 15 – 9 Pull Ups / HSPU / Squat Cleans (135/95) “George” 4 Minute AMRAP 4 Hang Cleans / 4 Front RackContinue reading ““Fab Four””

“1,000 Ways To Die For Time”

It’s a Valentine’s special. I mean, til death do you part, right? Workout for Sunday, February 14th, 2021 — With a Partner For Time: 100 Hang Cleans (75/55) 100 Calorie Row 100 Burpees 100 Toes to Bar 100 Wall Balls (20/14) 100 Med Ball Sit Ups 100 Box Jump Overs 100 Russian Kettlebell Swings (53/35)Continue reading ““1,000 Ways To Die For Time””

“Brit Pop Skip Hop”

For a little bit yesterday I thought it was Thursday (it was Monday). Just now I thought tomorrow was Thursday (tomorrow is Wednesday). Either I’ve lost it or the days in a global pandemic are really all the same. Workout for Wednesday, February 10th — 10 Rounds For Time: 30 Double Unders 10 Pull UpsContinue reading ““Brit Pop Skip Hop””

“Bridgerton”

Anyone else watched it? If you have, you know why it’s a perfect fit for a Hump-Day-Pump-Day workout. Workout for Wednesday, February 3rd, 2021 — 5 Rounds for Time of: 25 Wall Balls (20/14) (sub thrusters w/1 DB) 25 Glute Bridge(rton)s (weighted w/1 DB) 50 Heir/Air Squats 500m Bike (sub 250m row or run) AndContinue reading ““Bridgerton””

“It’s Britney, B*tch”

Ya, it is. Workout for Saturday, January 30th, 2021 — 8 Rounds for Time of: 8 Pull Ups (sub KBS) 8 Step Ups (24/20) 8 Toes to Bar (sub KB SDHP) 8 Box Jumps (24/20) 250m Row (sub 200m run/500m bike/1 min cardio) I suggest subbing kettlebell movements as above if you don’t have aContinue reading ““It’s Britney, B*tch””

“Thursday’s Child Has Far To Go”

Anyone remember this nursery rhyme? This is how it goes… Monday’s child is fair of face Tuesday’s child is full of grace Wednesday’s child is full of woe Thursday’s child has far to go, Friday’s child is loving and giving, Saturday’s child works hard for a living, And the child that is born on theContinue reading ““Thursday’s Child Has Far To Go””

“Feeling 22”

We may not be 22, but in the words of Taylor Swift, let’s “just keep dancing like we’re 22.” Here’s your Taylor Swift themed workout and playlist to keep you young (at heart)… Workout for Wednesday, January 27th — AMRAP in 22 Minutes of: 22 Air Squats 20 Single Arm Thrusters (10 left/10 right) 2Continue reading ““Feeling 22””