Monday May 22nd:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. 20 minutes to find max:
Front Squat
4. For Time:
800 Meter Run
40 Burpees
5. Cool Down Stretch / Foam Roll
Tuesday May 23rd:
1. Stretch
2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
3. Every minute on the minute for 16 minutes:
1st minute: 30 sec pull ups
2nd minute: 30 sec jump rope or double unders
3rd minute: 30 sec Overhead hold
4th minute: 100 Meter Sprint
4. As Many Rounds as possible in 10:
5 Push ups
10 Jumping Pull ups
15 Air Squats
5. Cool Down Stretch / Foam Roll
Wednesday May 24th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
3. Every minute on the minute for 12 sets: 1 Push Jerk
4. 6 Rounds for Time:
10 Power Wallballs
10 Medicine Ball Sit ups
5. Cool Down Stretch / Foam Roll
Thursday May 25th:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
3. Deadlift: 6, 6, 6, 6
*200 Meter Run between each set
4. As many Rounds as possible in 12 minutes:
3 Burpees over Bar
6 Push Press
12 Calorie Row
5. Cool Down Stretch / Foam Roll
Friday May 26th:
1. Stretch
2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
3. 20 minutes to find max: Bench Press
4. 10 Rounds for Time:
6 Walking Lunges w/ bar or plate
6 Glute Ham Sit ups
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 