Monday October 24th
- 1. Stretch
- 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions
- 3. Every minute for 12 minutes:
1st: 2 Back Squats (Increase weight from last week)
2nd: 6-10 V-ups
- 4. For Time:
40 Thrusters @ 33 or 53 lbs
400 Meter Run
- 5. Cool Down Stretch / Foam Roll
Tuesday October 25th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 handstand hold, 8 Sit ups
- 3. Jerk Practice!
- 4. Every minute on the minute for 6 minutes:
1 Hang Power Clean + 1 Jerk
- 5. 2 Rounds For Time:
20 Calorie Row
20 Hang Power cleans
- 6. Cool Down Stretch / Foam Roll
Wednesday October 26th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
- 3. 5 Sets not for time:
5 Pull ups
5 Ab wheel Roll outs
- 4. As many rounds as possible in 12 minutes:
6 Wallballs
12 Kettlebell Swings
24 Single Unders
- 5. Cool Down Stretch / Foam Roll
Thursday October 27th:
- 1. Stretch
- 2. Warm up: 10 Back Extensions, 20 Jumping Lunges, 10 Single leg hip bridges
- 3. Every minute on the minute for 8 minutes:
2 Hang Power Snatch
- 4. 10 Rounds for time:
6 Burpees
3 Hang Power Snatch
6 Hanging Knee Raises
Friday October 28th:
- 1. Stretch
- 2. Warm up: 100 FT Bear Crawl, 10 Good Mornings, 10 Sit ups
- 3. Barbell Deadlifts: 4, 4, 4, 4 Between each set do 10 Glute Ham Sit ups to Strait
- 4. For Time:
10 Wall Climbs
20 Broad Jumps
30 Push ups
40 Kettlebell High Pulls
50 Air Squats
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 