20-30 Minutes – 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””

“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””

“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””

“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””

“Almost Forgot”

The name says it all. Nearly went to bed without posting. I did this one today. Happy Mother’s Day to all you moms out there! Workout for Sunday, May 9th, 2021 — 20 Rounds: 5 Pull Ups 7 Push Ups 9 GHD Sit Ups If you don’t have a GHD, sub weighted sit ups orContinue reading ““Almost Forgot””

“Body by Burns”

Oh, hey there @meagburns224. Workout for Friday, May 7th, 2021 — Another good Murph prep. If you’re sick of running, feel free to bike or row. If you can’t do pull ups, sub KBS or bent over rows (or something else!). Meag says you have to get 85, but HAN Plan says, set a goalContinue reading ““Body by Burns””

“The Final Countdown”

Here you go. Workout for Wednesday, May 5th, 2021 — 70 Single Arm DB Overhead Lunges (50/35) 65 Sit Ups 60 Single Arm DB Thrusters 55 Push Ups 50 Single Arm DB Overhead Lunges 45 Sit Ups 40 Single Arm DB Thrusters 35 Push Ups 30 Single Arm DB Overhead Lunges 25 Sit Ups 20Continue reading ““The Final Countdown””

“Beer Butt”

Named by Charlie. Workout for Tuesday, May 4th, 2021 — AMRAP in 20 Minutes: 25 Air Squats 10 Box Jumps (30/24) 5 Clean & Jerks (135/95) Looks fun to me! Have at it. Sub regular or weighted step ups for jumps if needed. If that doesn’t sound cool, maybe try a squat jump or broadContinue reading ““Beer Butt””