Monday May 15th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
- 3. Every minute on the minute for 12 Sets:
1st 6 Sets: 1 Front Squat
2nd 6 Sets: 1 Back Squat
- 4. For Time:
1000 Meter Row
50 Kettlebell Swings
500 Meter Row
25 Kettlebell Swings
250 Meter Row
- 5. Cool Down Stretch / Foam Roll
Tuesday May 16th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
- 3. Every minute on the minute for 18 minutes:
1st minute: 2 Rope pull up downs or 1 Rope Climb
2nd minute: 4-6 Burpee Broad Jumps
3rd minute: 6-10 Glute Ham Sit ups
- 4. As Many Rounds as possible in 8:
50′ Farmers Carry
50′ Back petal
50′ Sprint
- 5. Cool Down Stretch / Foam Roll
Wednesday May 17th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
- 3. Push Jerks: 2, 2, 2, 2, 2
*30 Single Unders or 15 Double Unders between each set
- 4. 4 Rounds for Time:
10 Empty Bar Strict Press
15 Lateral Bench Jumps
20 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Thursday May 18th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
- 3. Deadlift: 8, 8, 8
*200 Meter Run between each set
- 4. As many Rounds as possible in 15 minutes:
100 Meter Rack Walk
10 Pull ups
10 Box Jumps or Step ups
- 5. Cool Down Stretch / Foam Roll
Friday May 19th:
- 1. Stretch
- 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
- 3. Bench Press: 2, 2, 2, 2, 2
*10 Hanging Knee Raise Between Each Set
- 4. 10 Rounds for Time:
5 Wallballs
5 Kettlebell Clean and Jerk (per arm)
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 