Monday October 17th
- 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:
4 Back Squats (Increase weight from last week)
- 4. As many Rounds as possible in 10 minutes:
5 Barbell Thrusters
5 Burpees
100 Meter Run
- 5. Cool Down Stretch / Foam Roll
Tuesday October 18th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 handstand hold, 8 Sit ups
- 3. Learn how to Clean!
- 4. Every minute on the minute for 18 minutes:
1st: 2 Hang Power Clean + 2 Front Squats
2nd: 6-10 Hanging Knee Raises
3rd: 30 Seconds of Jump Rope
- 5. Cool Down Stretch / Foam Roll
Wednesday October 19th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
- 3. Pull up Work, 5 Sets:
Max set of banded pull ups (Choose a band you can get 5-10 reps)
Rest 3 minutes between each set
- 4. For Time:
800 Meter Row
40 Wallballs
400 Meter Row
20 Wallballs
200 Meter Row
10 Wallballs
- 5. Cool Down Stretch / Foam Roll
Thursday October 20th:
- 1. Stretch
- 2. Warm up: 10 Back Extensions, 20 Jumping Lunges, 10 Single leg hip bridges
- 3. Learn how to Snatch!
- 4. Every minute on the minute for 20 minutes:
1st: 2 Hang Power Snatch
2nd: 10 Step ups @ 20″ (Working on speed for Havoc Games)
Friday October 21st:
- 1. Stretch
- 2. Warm up: 100 FT Bear Crawl, 10 Good Mornings, 10 Sit ups
- 3. Barbell Deadlifts: 5, 5, 5, 5, 5Between each set do 10 Glute Ham Sit ups to Strait
- 4. For Time:
5 Wall Climbs
50 Hand Planted Bench Jumps
100 Ball Slams
50 Hand Planted Bench Jumps
5 Wall Climbs
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 