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Monday, May 8 // HAM Plan Affiliate Programming starts Monday!

Hey guys! We will be starting HAM Plan affiliate programming this week brought to you by Spencer Hendel and Austin Malleolo! There will be a few changes to how you will be able to see the workout of the day each night, but other than that, there will be not much different for you from day to day!

Sunday, May 7

WOD
50-40-30-20-10 reps with a partner for time of:
Med-ball Clean, 20-lb. ball
Box jumps, 24-in. box

Post time to comments.

Saturday, May 6

WOD
3 rounds for time of:
Row 500 meters
21 Thrusters, 45-lb barbell
12 Pull-ups

Post time to comments.

Friday, May 5

WOD
21-15-9
Dumbbell Power Clean, 50/35
Toes-to-bar

Post time to comments.

Thursday, May 4

WOD
5 rounds for time of:
Run 200 meters
12 Ring dips

Post time to comments.

Wednesday, May 3

WOD
As many rounds as possible in 18 minutes of:
25 Double-unders
25 Hip Extensions
25 Burpees
50 Double-unders
25 Hip Extensions
25 Burpees
75 Double-unders
25 Hip Extensions
25 Burpees

This is a timed workout. If you complete the round of 75 double-unders, go on to 100. If you complete 100, go on to 125, etc. Every rep is a point. Post rounds and reps to comments.

Sunday, April 30

WOD
As many rounds as possible in 20 minutes of:
30 air squats
20 hand-release push-ups
70-lb kettlebell swings, 10 reps

Post rounds to comments.

Saturday, April 29

WOD
Partner “Wes”
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

Post time to comments.

Friday, April 28

WOD
For load:
Back Squat, 2 reps

Post load lifted to comments.

Thursday, April 27

WOD
For time:
Run 800 meters
30 Strict press, 95/65
Run 600 meters
50 Pull-ups
Run 400 meters
70 Lunges
Run 200 meters

Post time to comments.

Wednesday, April 26

WOD
As many rounds as possible with a partner in 6 minutes of:
20 Box jump-overs, 42″/20″
25 AbMat sit-ups

Partner 1 performs the workout listed above. Partner 2 performs a 200 meter farmer’s carry (70/53). When Partner 2 returns from the carry, Partner 1 will grab the kettlebells, and begin their 200 meter carry, while Partner 2 continues the workout where Partner 1 left off.

Rest 2 minutes, then:

As many rounds as possible with a partner in 6 minutes of:
50 Double-unders
25 AbMat sit-ups

Partner 1 performs the workout listed above. Partner 2 performs a 200 meter farmer’s carry (70/53). When Partner 2 returns from the carry, Partner 1 will grab the kettlebells, and begin their 200 meter carry, while Partner 2 continues the workout where Partner 1 left off.

Post rounds completed for each workout to comments.

Tuesday, April 25

WOD
As many rounds as possible in 12 minutes of:
3 Rope Climbs
10 Front Squats, 185/115
20 Bar-facing Burpees

Post rounds and reps completed to comments.

Monday, April 24

WOD
“Roaming Diane”
225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Post time to comments.

Sunday, April 23

WOD
With a team of three athletes, complete for time:
Row / Run 5000 meters

One athlete begins on the rower. The remaining two athletes complete as many rounds as possible of:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Repetitions shared as needed, with one athlete working at a time. Athletes rotate every time the rower/runner completes 500 meters.

There are two scores for this workout. The time to complete 5000 meters and total rounds and reps of the AMRAP. Post scores to comments.

Saturday, April 22

WOD
4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

Post time to comments.