Monday December 5th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats
- 3. Back Squat: 2, 2, 2 @ 90% of your max
*Do 10 Glute Ham Sit ups between each set
- 4. Back Squat: Max reps @ 70% your max
- 5. 5 Rounds for Time:
3 Burpees
3 Dumbbell Clean and Press (each arm)
3 Burpees
3 Russian Twist w/ Dumbbell
- 6. Cool Down Stretch / Foam Roll
Tuesday December 6th:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Sit ups
- 3. Push ups: 5, 4, 3, 2, 1 (Each rep do a 3 sec hold at the top of the push up)
- 4. As many Rounds as possible in 15 minutes:
Start with a 1000 meter row,
Then AMRAP in remainder of time of:
1 Wall Climb
10 Jumping Lunges
1 Rope Pull
10 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Wednesday December 7th:
- 1. Stretch
- 2. Warm up: 10 Pull ups, 5 Behind the neck Press w/ empty bar and snatch grip, 10 high jump land in half squat, 5 Behind the neck Press w/ empty bar and snatch grip
- 3. Every Minute on the minute for 10 minutes:
1st: 3-5 Negative Pull ups
2nd: 2 Hang Power Snatch
- 4. 12 Rounds for Time:
50 FT Farmers Carry w/ kettlebells (25 FT down, 25 FT back)
3 Box Jumps
3 Knees to Elbow
- 5. Cool Down Stretch / Foam Roll
Thursday December 8th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
- 3. Every 2 minute on the minute for 16 minutes:
4 Deadlifts
3 Hang Power Clean
2 Jerks
4. For Time: 50, 40, 30, 20, 10
Single Unders
Ball Slams
Mountain Climbers
- 5. Cool Down Stretch / Foam Roll
Friday December 9th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 50 Ft High Skips, 5 Push Ups
- 3. Front Squat: 10, 10, 10
*100 Meter Row between each set
- 4. As many Rounds as possible in 8 minutes:
4 Austrailian Pull ups
4 Air Squat into Broad Jump
4 Kettlebell Figure 8’s
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 