For Time – 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””

“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””

“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””

“Running Late”

A late post and running for tomorrow. If you plan to do Murph, get out there and hit the road. Workout for Thursday, May 6th, 2021 — 400m Run 4 Rounds of: 4 Bar Facing Burpees 4 Squat Cleans (95/65) 800m Run 8 Rounds of: 3 Bar Facing Burpees 3 Squat Cleans (115/75) 1600m RunContinue reading ““Running Late””

“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””

“Aloha”

We did a version of this in Hawaii. It was sweaty. Workout for Monday, May 3rd, 2021 — 2 Rounds: 26 Kettlebell Swings (53/35) 26 Hang Snatch (95/65) 26 Push Ups 26 Overhead Squats (96/65) 26 Pull Ups *15 Burpees after each exercise Don’t forget the burpees! Sub dumbbell snatches and one-armed overhead dumbbell lungesContinue reading ““Aloha””