Monday October 31st
- 1. Stretch
- 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row
- 3. Find a max: Back Squat
- 4. For Time:
25 Burpees
25 Walking Lunges w/ plate overhead
25 Ground to Overhead w/ plate
25 Sit ups w/ plate
- 5. Cool Down Stretch / Foam Roll
Tuesday November 1st:
- 1. Stretch
- 2. Warm up: 10 Burpees, 10 Sit ups, 10 Push ups
- 3. 5 total: 100 Meter Row Sprints
- 4. As many Rounds as possible in 10 Minutes:
3 Pull ups
6 Push ups
12 Air Squats
- 5. Cool Down Stretch / Foam Roll
Wednesday November 2nd:
- 1. Stretch
- 2. Warm up: 10 High Jump land in a squat, 20 Mountain Climbers
- 3. Every Minute on the minute for 10 minutes:
1st: 1 Hang Power Clean + 2 Front Squats
2nd: 6-8 V-ups
- 4. 3 Rounds for time:
20 Plank up downs
40 Ball Slams
80 Single Unders
- 5. Cool Down Stretch / Foam Roll
Thursday November 3rd:
- 1. Stretch
- 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks
- 3. For Time:
100 Kettlebell Swings
If you drop do 2 Wall Walks
100 Hanging Knee Raises
If you come off bar do 10 Calorie Row
- 4. Cool Down Stretch / Foam Roll
Friday November 4th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Back extensions
- 3. Barbell Deadlifts: 3, 3, 3, 3, 3 Between each set do 8 Glute Ham Sit ups to Strait
- 4. Every minute on the minute for 18 minutes:
1st: 2 Rope Pulls
2nd: 2 Dumbell Snatch per arm
3rd: 8-10 Step ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 