Monday January 2nd:
- 1. Stretch
- 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
- 3. Deadlift: 10, 10, 10
* Do 5 Push ups between each set
- 5. As many rounds as possible in 10 minutes:
Increase reps as you go, start at one and add one rep every round.
Pull up
Box Jump
- 6. Cool Down Stretch / Foam Roll
Tuesday January 3rd:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Sit ups
- 3. Push ups: Max set of Push ups
- 4. 3 Rounds for time:
20 Burpees
40 One-Armed Kettlebell Swings (20 per arm)
60 Single Unders
- 5. Cool Down Stretch / Foam Roll
Wednesday January 4th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups
- 3. Every 30 Sec for 5 minutes:
1 Pull up (Hard)
Every 30 sec for 5 minutes:
2 Pull ups (Add a band)
- 4. As many Rounds as possible in 12 minutes:
Start with a 1000 meter Row.
In remainder of time:
10 Jumping lunges
5 Push Press
- 5. Cool Down Stretch / Foam Roll
Thursday January 5th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
- 3. Every 1 minute on the minute for 10 minutes:
1 Power Clean and Jerk (try to increase weight as you go)
- 4. 8 Rounds for time:
10 Mountain Climbers
5 Hang Power Cleans
10 Weighted Sit ups (Plate or Medball)
- 5. Cool Down Stretch / Foam Roll
Friday January 6th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 10 Back extensions, 10 Air Squats
- 3. Front Squat: 3, 3, 3, 3 (heavier than last week)
*10 Glute ham sit ups between each set
- 4. Bench Press: 4, 4, 4 (heavier than last week)
*8 V-ups Between each set
- 5. For Time:
30 Thrusters
30 Knees to elbow
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 