Workout – HAN Plan Workouts

“Four Play”

The name of the game here is intensity. WORKOUT — Repeat FOUR Times: 4 Rounds of: 4 Single Arm DB Overhead Lunges (alt. arms each round) (53/35) 4 Single Arm DB Thrusters (alt. arms each round) 4 Burpee Box Jump Overs (24/20) 4 Minutes Rest So it’s 16 rounds total…4 rounds, rest, 4 rounds, rest,Continue reading ““Four Play””

“Family Fun Day”

The kid joined in on this one. Sweaty and fun. WORKOUT — For Time: 50/40 Calorie Row (sub 500m run) 5 Rounds Of — 5 Squat Cleans (135/95) 10 Wall Balls (20/14) then… 40/32 Calorie Row (sub 400m run) 4 Rounds Of — 4 Squat Cleans (155/105) 8 Wall Balls (20/14) then… 30/24 Calorie RowContinue reading ““Family Fun Day””

“Friends With Benefits”

Not the sexual kind, the workout kind. Like that workout buddy that does a few extra reps when you’re struggling, that adjusts your weights before it’s your turn, and that peels you off the floor at the end of the workout. Find that friend for this one. I’m guessing this will be a really funContinue reading ““Friends With Benefits””

“Murph Ready”

Another good one if you’re preparing to do Murph (or double Murph) on Memorial Day weekend and you don’t want to be completely crushed by it. Did this at the track this morning and managed four rounds plus 400m (I think). WORKOUT — AMRAP in 30 Minutes: 800m Run 20 Push Ups 50 Air SquatsContinue reading ““Murph Ready””

“Strength Day”

So, I don’t really do heavy day, but sometimes I need a workout that is challenging but not cardio intense…like after I’ve eaten a big meal or to break up consecutive days of being on the struggle bus. If I need to workout in the afternoon/evening I do something like this one because if IContinue reading ““Strength Day””

“Sharing Is Caring”

This is a good one if you’re sharing equipment. WORKOUT — 10 Rounds: Partner One — 4 Lateral Burpees, 2 Power Cleans, 1 Clean & Jerk (135/95) Partner Two — 400/500m Bike *Swap when the partner on the bike finishes. If you do this with a partner, you should get some rest after the burpee/barbellContinue reading ““Sharing Is Caring””

“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””

“#MurphPrep”

This one is from @ropeclimb. Workout for Wednesday, May 12th, 2021 — AMRAP in 40 Minutes: 10 Pull Ups 20 Push Ups 30 Air Squats 400m Run It’s a school day. If you don’t have 40 minutes, just cut the time on this one. Also, don’t rip your hands. If your hands are on theContinue reading ““#MurphPrep””

“Double Trouble”

The idea tomorrow is high intensity. Go hard or go home. Workout for Tuesday, May 11th, 2021 — 12 – 9 – 6 Overhead Squats (135/95) Box Jumps (30/30) — 4 Minute Rest — 500 Double Unders 5 Burpees Every Time You Break The first workout was from this past weekend’s Crossfit Age Group Qualifiers.Continue reading ““Double Trouble””

“Pump House”

Get your pump on with this one. We did it this morning. It took 35-40 minutes. No big breaks, but no hussle between exercises either. Workout for Monday, May 10th, 2021 — 100 Cal Bike/Row 100 Bench Press/Push Up 100 Box Jump/Weighted Squat 100 Push Press/Strict Press 100 Kettlebell Swing/Hang Clean *Pick one of theContinue reading ““Pump House””