Monday June 19th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. Lunges Per Leg: 6, 6, 6, 6 (Increase weight each set)
*5-10 push ups between each set*
4. 3 Rounds For Time:
12 Push Press
24 Switch Steps
12 Russian Twists w/ plate
5. Cool Down Stretch / Foam Roll
Tuesday June 20th:
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:
1000 Meter Row
50 Plate Ground to Overhead
50 Plate Walkovers
1000 Meter Row
5. Cool Down Stretch / Foam Roll
Wednesday June 21st:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar
3. Strict Press: 3, 3, 3, 3, 3
*8 Glute ham sit ups between each set*
4. 4 Rounds not for Time:
10 Back Squats
20 Hand Planted Bench Jumps
5. Cool Down Stretch / Foam Roll
Thursday June 22nd:
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. As many Rounds as possible in 15 minutes:
300 Meter Run
15 Kettlebell Swings
15 Double legged Mountain Climbers
5. Cool Down Stretch / Foam Roll
Friday June 23rd:
1. Stretch
2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges
3. Deadlift: 2, 2, 2, 2, 2
*100 Meter Run between each set
4. For Time:
100, 80, 60, 40, 20
Single Unders
50, 40, 30, 20, 10
Ball Slams
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 