Monday June 12th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. Lunges Per Leg: 8, 8, 8, 8 (Increase weight each set)
*5-10 push ups between each set*
4. 10 Rounds not for Time:
5 Parallette Pass Throughs
5 Push Press (Increase weight as you go)
5. Cool Down Stretch / Foam Roll
Tuesday June 13th:
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. For Time:
800 Meter Run
8 Wall Climbs
160 Single Unders
8 Burpee Broad Jumps
800 Meter Run
5. Cool Down Stretch / Foam Roll
Wednesday June 14th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar
3. Strict Press: 4, 4, 4, 4
*10 Glute ham sit ups between each set*
4. As many Rounds as possible in 12 minutes:
6 Front Squats
3 Burpees over bar
6 Calorie Row
5. Cool Down Stretch / Foam Roll
Thursday June 15th:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups
3. 30 Seconds on 30 Seconds off for 5 Sets:
Push ups
30 Seconds on 1 minute off for 5 Sets:
Push ups
4. 4 Rounds for Time:
200 Meter Run
4 Rope Pull up/downs
20 Kettlebell Swings
5. Cool Down Stretch / Foam Roll
Friday June 16th:
1. Stretch
2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges
3. Deadlift: 3, 3, 3, 3, 3
*200 Meter Run between each set
4. For Time:
30, 20, 10
Wallballs
Hanging Knee Raise
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 