Monday November 28th:
- 1. Stretch
- 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats
- 3. Back Squat: 4, 4, 4, 4 @ 80% of your max
*Do 8 Toes to Bar between each set
- 4. As many Rounds as possible in 10 minutes:
Begin with a 500 meter row
Whatever time is left complete as many reps/rounds as possible of:
20 Single leg Mountain climbers
15 Goblet Squats
10 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Tuesday November 29th:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Kettlebell Figure 8’s
- 3. 500 Meter Row Max
- 4. 6 Rounds for time:
5 Glute ham sit ups
10 Sumo-Deadlift High pulls w/ Kettlebell
50 Single Unders
- 5. Cool Down Stretch / Foam Roll
Wednesday November 30th:
- 1. Stretch
- 2. Warm up: 30 Sec Handstand Hold, 50 Ft Bear Crawl, 50 Ft Crab walk
- 3. Every Minute on the minute for 12 minutes:
1st: 30 sec Kettlebell Swings
2nd: 30 Sec overhead hold w/ plate or barbell
- 4. As many rounds as possible in 12 minutes:
3 Wallballs
6 Toes to rings
12 Power Wallballs
- 5. Cool Down Stretch / Foam Roll
Thursday December 1st:
- 1. Stretch
- 2. Warm up: 10 Ring Rows, 20 Jumping Jacks, 5 Ring Rows, 10 Jumping Jacks
- 3. Every minute on the minute for 30 minutes:
1st: 5-10 Calorie Row
2nd: 2 Hang Power Clean
3rd: 3-8 Box Jumps
- 5. Cool Down Stretch / Foam Roll
Friday December 2nd:
- 1. Stretch
- 2. Warm up: 2 Rounds: 50 Ft High Skips, 5 Push Ups
- 3. For Time:
50 Switch Steps
50 Sit ups
50 Hand hops
50 Walking Lunges
50 Plate Gound to Overhead
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 