Monday January 16th:
- 1. Stretch
- 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
- 3. Deadlift: 6, 6, 6
* Do 8 Push ups between each set
- 4. As many rounds as possible in 14 minutes:
10 Plate Walk Overs
20 Goblet Squats
40 Single Unders
- 5. Cool Down Stretch / Foam Roll
Tuesday January 17th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold
- 3. Push Press: 4, 4, 4, 4
* Do 200 Meter Row between each set
- 4. 5 Rounds for Time:
10 Hanging Knee Raises
10 Wallballs
10 Medicine Ball Burpees
- 5. Cool Down Stretch / Foam Roll
Wednesday January 18th:
- 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 15 minutes:
200 Meter Row
20 Walking Lunges w/ plate
20 Plate Ground to Overhead
- 5. Cool Down Stretch / Foam Roll
Thursday January 19th:
- 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: 45 Sec Wall Sit (add weight if this is easy)
- 4. For time:
800 Meter Run
80 Kettlebell Swings
400 Meter Run
40 Kettlebell Sumo High Pulls
- 5. Cool Down Stretch / Foam Roll
Friday January 20th:
- 1. Stretch
- 2. Warm Up: 500 meter Row then: 2 Rounds: 10 Back extensions, 10 Air Squats
- 3. Front Squat: Find One Rep Max
- 4. Bench Press: 2, 2, 2, 2 (heavier than last week)
*6 Ab Wheel Roll out between each set
- 5. As many Reps as possible in 5 minutes:
Burpees
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 