Monday October 10th
- 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:
6 Back Squats (Increase weight from last week)
- 4. As many rounds as possible in 14 minutes:
2 Wall Climbs
10 Toes to rings
200 meter run
- 5. Cool Down Stretch / Foam Roll
Tuesday October 11th:
- 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: 30-40 Second Handstand Hold
2nd Minute: 6-8 V-ups
- 4. 4 Rounds For Time:
10 Taters
10 Broad Jumps
10 Push ups
- 5. Cool Down Stretch / Foam Roll
Wednesday October 12th:
- 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: 3-6 Negative Pull ups (Slow. Use a band if needed) (try to do one more than last week)
2nd: 3-6 One Armed Ring Row to high touch on strap (try to do one more than last week)
- 4. Every minute on the minute for 15 minutes:
2 Burpees
4 Air Squats
6 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Thursday October 13th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Glute Ham Raise
- 3. KettleBell Deadlifts: 7 x 6
Between each set do 5 Rower Pike Ups
- 4. On a 12 minute clock:
Row 1500 meters
With remainder of time do as many rounds as possible of:
5 Push Press
25 Single Unders
Friday October 14th:
- 1. Stretch
- 2. Warm up: 100 FT Bear Crawl, 50 Jumping Jacks
- 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 