Monday January 9th:
- 1. Stretch
- 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
- 3. Deadlift: 8, 8, 8
* Do 6 Push ups between each set
- 5. As many rounds as possible in 12 minutes:
5 Pull ups
10 Air Squats
15 Single Unders
- 6. Cool Down Stretch / Foam Roll
Tuesday January 10th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold
- 3. Push Press: 5, 5, 5
* Do 200 Meter Row between each set
- 4. 5 Rounds for Time:
5 Floor Wipers
5 Dumbbell Clean and Press or Hang Power Clean
5 Step ups (Per leg)
- 5. Cool Down Stretch / Foam Roll
Wednesday January 11th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
- 3. Every 30 sec for 5 Min:
1 Negative Pull up
Every minute on the minute for 5 minutes:
3-5 Pull ups
- 4. As many Rounds as possible in 14 minutes:
2 Rope Pull up-downs
4 Burpees over Bar
8 Barbell/Plate Lunges (4 per leg)
- 5. Cool Down Stretch / Foam Roll
Thursday January 12th:
- 1. Stretch
- 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
- 3. Every minute on the minute for 10 minutes:
1st Minute: 100 Ft Farmers Carry w/ Kettlebells
2nd Minute: 15 Sec Back extension hold @ 30 sec do 15 sec Ab plank hold
- 4. 2 Rounds for time:
600 Meter Row
30 Kettlebell Swings
30 Wallballs
- 5. Cool Down Stretch / Foam Roll
Friday January 13th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 10 Back extensions, 10 Air Squats
- 3. Front Squat: 2, 2, 2, 2 (heavier than last week)
*10 Russian Twist w/ plate Between each set
- 4. Bench Press: 3, 3, 3 (heavier than last week)
*6 Ab Wheel Roll out between each set
- 5. For Time:
100 Ball Slams
100 Mountain Climbers
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 