Crossfit Charlotte-Blog

Oct
30
Sample The HAM Plan Competitor Workout
By Darell Echivarre

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Sample of the HAM Plan. If you are interested for the programming please contact Coach Andy.

Tuesday October 31,

WOD

2 Rounds:
50 Pull-Ups
25 Thrusters (115/75#)

HAM WOD

5 Rounds
Run 400m
Sled Push 100m
5 Push Press (185/125)
Rest 1:00 Min

Auxiliaries, not for time

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
60 hip extionsions
50 back extensions


hours

Monday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Tuesday

-

5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

-

7:00AM - 8:00AM

-

9:00AM - 8:00PM

Thursday

-

5:30AM - 6:30AM

-

9:00AM - 7:30PM

Friday

-

5:30AM - 6:30AM

-

9:00AM - 7:00PM

Saturday

-

7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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