Monday October 3rd
- 1. Stretch
- 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions
- 3. Every 2 minutes for 10 minutes:
8 Back Squats (Increase weight from last week)
- 4. 3 Rounds for time:
15 Jumping Pull ups (challenging height with a bit of a pull at top)
15 Glute ham sit ups to straight
15 Calorie Row
- 5. Cool Down Stretch / Foam Roll
Tuesday October 4th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second plank hold, 8 Sit ups
- 3. Every minute on the minute for 10 minutes:
1st Minute: 30 Second Handstand Hold
2nd Minute: 3-5 Ab Wheel Roll Outs
- 4. For Time:
40 Burpees
40 Dumbbell Snatches (20 per arm)
40 Jumping Lunges (20 per leg)
40 Kettlebell Swings
- 5. Cool Down Stretch / Foam Roll
Wednesday October 5th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
- 3. Pull up Work, Go back and Forth for 5 Sets:
1st: 2-5 Negative Pull ups (Slow. Use a band if needed) (try to do one more than last week)
2nd: 2-5 One Armed Ring Row to high touch on strap (try to do one more than last week)
- 4. As many Rounds as possible in 15 minutes:
10 Empty bar Strict Press
15 Hanging Knee Raises
20 Step ups (10 per leg)
30 Single Unders
- 5. Cool Down Stretch / Foam Roll
Thursday October 6th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Glute Ham Raise
- 3. KettleBell Deadlifts: 6 x 8
Between each set do 5 Rower Pike Ups
- 4. Tabata: Air Squats
Then Tabata: Mountain Climbers
- 5. Cool Down Stretch / Foam Roll
Friday October 7th:
- 1. Stretch
- 2. Warm up: 2 Minutes of Jump Rope
- 3. Every 2 minutes for 10 minutes:
100 Meter Row Sprints
- 4. For Time:
100 Hand Walk Overs on Plate
(Drop or Stop do 10 Lateral Barbell Jumps-Double Count)
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 