Paddy named it. Workout for Wednesday, April 28th, 2021 — 9 – 6 – 3 – 6 – 9 Barf Buster Complexes* (115/75) Run 400m After Each Set *1 Barf Buster Complex = Power Clean, Push Press, Front Squat, Thruster Don’t be tempted to forget the extra front squat before the thruster. Sub dumbbells ifContinue reading ““Barf Buster””
Category Archives: Workout
“Sounds Awful”
I ran this one by Paddy. He said it sounded awful. In our house, that means a thumbs up. Workout for Tuesday, April 27th, 2021 — 10 Rounds: 10 Burpees 20 Dumbbell Snatches (50/35) All you need is a dumbbell! Have at it.
“Who’s That Lady?”
HAN Plan is back! Is it bad that we’re starting things off with a stolen WOD? This one was found on the CFNE Instagram story and it looks too fun to pass up. Workout for Monday, April 26th, 2021 — AMRAP in 25 Minutes: 200m Run 1 Round of “Cindy” 3 Power Clean and JerksContinue reading ““Who’s That Lady?””
“Automatic Reply”
The HAN Plan is taking a two week hiatus. We’ll be back on April 25th after a much needed vacation. If you’re looking for workouts, take a trip back in time and re-visit what we were doing this time last year. Here’s our old workout log. Take your pick. https://docs.google.com/spreadsheets/d/1Be1gf47wuHya8wu3KhaIPjn0XrR21xNUPQCGv1-CLTk/edit#gid=0
“Almost Forgot”
It’s been a day/week/month/year. Nearly went to bed without posting. Workout for Saturday, April 10th, 2021 — 20 Rounds: 6 Toes to Bar 7 Hang Cleans (95/65) 5 Push Press No bar? No problem. Sub something challenging. Maybe a sumo deadlift high pull, a heavy kettlebell swing, or V-ups?
“Boot Camp, Baby”
Tomorrow I made a boot camp workout for some running friends to do at the track. The idea was to make something accessible to everyone so there’s lots of options. I’m guessing the gang on this blog will go for the “body weight +” option. Workout for Friday, April 9th, 2021 — 30 Minute AMRAP:Continue reading ““Boot Camp, Baby””
“Deconstructed Pain Storm”
I’ve been watching too much Master Chef. Here’s your workout… Workout for Thursday, April 8th, 2021 — 50 Strict Press (45/35) 50 Overhead Squats 50 Hang Snatches 50 Push Press 50 Front Squats 50 Hang Cleans 50 Push Jerks 50 Back Squats *200m Run (or 250m row/500m bike) After Each Exercise With dumbbells, sub DBContinue reading ““Deconstructed Pain Storm””
“Hump Day, Jump Day”
Here you go… Workout for Wednesday, April 7th, 2021 — 10 Rounds for Time: 4 Devil’s Press (50/35) 10 Box Jump Overs (24/20) 40 Double Unders If double unders aren’t your jam, sub 80 single unders or 20 jumping lunges. Alternatively, you could also sub a 100m sprint.
“Squeaky Clean Cindy”
Here you go, all you Cindy lovers. Workout for Tuesday, April 6th, 2021 — 5 – 4 – 3 – 2 – 1 Rounds of “Cindy” Power Cleans 1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats For the cleans, build in weight across the sets. The goal is maxContinue reading ““Squeaky Clean Cindy””
“Rope Climb”
You’d think this would have rope climbs but it’s actually a workout from programmers called Rope Climb Training. They can be found on Instagram: @ropeclimb. Workout for Monday, April 5th, 2021 — AMRAP in 5 Minutes: 3 Overhead Squats (115/75) 5 Bar Facing Burpees Rest 1 Minute AMRAP in 5 Minutes: 5 Squat Snatches 5Continue reading ““Rope Climb””
HAN Plan Workouts 