Monday June 26th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
3. Lunges Per Leg: 4, 4, 4, 4, 4 (Increase weight each set)
*5-10 push ups between each set*
4. 3 Rounds For Time:
400 Meter Run
20 Wallballs
5. Cool Down Stretch / Foam Roll
Tuesday June 27th:
1. Stretch
2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
3. For 5 sets:
30 sec of max pull ups
1 minute 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 28th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar
3. Strict Press: 2, 2, 2, 2, 2
*8 Glute ham sit ups between each set*
4. 5 Rounds not for Time:
8 Back Squats
2 Rope Pull up downs or 1 Rope Climb
5. Cool Down Stretch / Foam Roll
Thursday June 29th:
1. Stretch
2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups
3. For 5 Sets:
30 sec or max Push ups
1 minute of rest
4. As many Rounds as possible in 20 minutes:
30 Kettlebell Swings
300 Meter Run
30 Ball Slams
5. Cool Down Stretch / Foam Roll
Friday June 30th:
1. Stretch
2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges
3. Deadlift: 10 sets of 1 Rep (Increase weight to a heavy single!)
*100 Meter Run between each set
4. For Time:
5 Wall Climbs
50′ Burpee Broad Jumps
4 Wall Climbs
40′ Burpee Broad Jumps
3 Wall Climbs
30′ Burpee Broad Jumps
2 Wall Climbs
20′ Burpee Broad Jumps
1 Wall Climb
10′ Burpee Broad Jumps
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 