Monday June 5th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. Lunges Per Leg: 10, 10, 10 (Increase weight each set)
*5-10 push ups between each set*
4. As many Rounds as possible in 10 minutes:
10 Kettlebell or Dumbbell Presses
100′ Farmers Carry
100′ Bear Crawl
5. Cool Down Stretch / Foam Roll
Tuesday June 6th:
1. Stretch
2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
3. Every 3 minutes for 5 sets:
1 minute of max pull ups
2 minutes of rest
4. 3 Rounds for Time:
300 Meter Run
15 Burpees
15 Wallballs
5. Cool Down Stretch / Foam Roll
Wednesday June 7th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
3. Strict Press: 5, 5, 5, 5
*10 Glute ham sit ups between each set*
4. For Time:
20 Back Squats
100 Ball Slams
20 Back Squats
5. Cool Down Stretch / Foam Roll
Thursday June 8th:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
3. 30 Seconds on 30 Seconds off for 5 Sets:
Push ups
30 Seconds on 1 minute off for 5 Sets:
Push ups
4. As many Rounds as possible in 8 minutes:
20 Jump Rope
10 Sit ups
5. Cool Down Stretch / Foam Roll
Friday June 9th:
1. Stretch
2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
3. Deadlift: 4, 4, 4, 4
*200 Meter Run between each set
4. 10 Rounds for Time:
3 Burpee box overs
3 Ring Rows
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 