This one is called Lisa because, just like Gary and Wyatt, you are going to need to build your own woman. She’s based off of “Linda.” “So what would you little maniacs like to do first?” Workout for Sunday, April 4th, 2021 — 10 – 9 – 8 – … – 3 – 2 –Continue reading ““Lisa””
Category Archives: For Time
“So NOT Joking”
This is a workout posted on the HAM Plan as an April Fool’s joke. Here at the HAN Plan, we don’t make jokes about workouts. Workout for Saturday, April 3rd, 2021 — 100 Cal Row 100 Burpees Over the Rower 90 Cal Row 90 Wall Balls (20/14) — sub jumping squat 80 Cal Row 80Continue reading ““So NOT Joking””
“Gaia”
Selected by some of the 5am bros. Workout for Wednesday, March 31st, 2021 — Sub dumbbells if needed. Not sure how long this will take. If you need an afterbash, try a walk, some online yoga, or a slow jog or bike. This one could be sneaky and crush you. Who knows?!
“Ugh, Monday”
Not looking forward to the start of another work week over here. Workout for Monday, March 29th, 2021 — 5 Rounds for Time: 400m Run 20 Hang Snatches (95/65) 20 Push Ups 20 Overhead Squats If you’re subbing dumbbells, you can do DB snatches and OH lunges. If you don’t fancy that, you could subContinue reading ““Ugh, Monday””
“Outrun the Bear”
Can you outrun the bear? Work out for Sunday, March 28th, 2021 — 3 Mile Row Every 3 Minutes, Perform 1 Bear Complex* (135/95) *1 Bear Complex = 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press We haven’t had a long slog Sunday workout in a while, soContinue reading ““Outrun the Bear””
“Billy’s Burpee Boner”
Yup, you heard me. When a HAN Plan member who shall remain nameless got a preview of this workout he said it turned him on. While we firmly believe that all bodies are beautiful and are sex positive here at HAN Plan, we must warn you that boners and burpees do not mix well. WorkoutContinue reading ““Billy’s Burpee Boner””
“Open Options, 21.3 & 21.4”
It’s still the Crossfit Open and this week’s workout is a two for one! I’ve modified it HAN Plan style and given lots of options. Workout for Friday, March 26th, 2021 — 15 Front Squats (95/65) 30 Toes to Bar/Knee Raises/Leg Raises/Toes to DB 15 Thrusters 1 Minute Rest 15 Front Squats 30 Chest toContinue reading ““Open Options, 21.3 & 21.4””
“Extra Dia-Bolical”
This one is adapted from CompTrain’s “Dia-Biolical” workout posted on Instagram this week. Hint, it’s longer than the original. Workout for Thursday, March 25th, 2021 — 1000m Bike (sub 500m row/400m run) 21 Deadlifts (225/155) 1000m Bike 21 Strict Handstand Push-Ups 1000m Bike 15 Deadlifts 1000m Bike 15 Strict Handstand Push-Ups 1000m Bike 9 DeadliftsContinue reading ““Extra Dia-Bolical””
“Sure.”
When I recited this one for Paddy he said, “sure.” So here it is. Workout for Tuesday, March 23rd, 2021 — 10 Rounds For Time: 20 Double Unders 10 Pull Ups 5 Box Jumps (30/24) 200m Run/250m Row/500m Bike You should be moving through everything in this pretty swiftly. Try to do the pull upsContinue reading ““Sure.””
“Anniversary Amy”
It’s been one year since I sent out the first workout email. The workout was “Fat Amy.” I’m changing the name because fat shaming isn’t cool. Workout for Monday, March 22nd, 2021 — If you want to sub something for the bear crawl, feel free. I think I might have done 10 handstand kick upsContinue reading ““Anniversary Amy””
HAN Plan Workouts 