Monday July 17th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 12, 9, 6 (Increase weight)
4. For Time:
Havoc Loop Run
50 Burpees
5. Cool Down Stretch / Foam Roll
Tuesday July 18th:
1. Stretch
2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Lunges
3. Every minute on the minute for 12 minutes:
1st: 30-45 Sec Wall Sit
2nd: 30 Sec Mountain Climbers
4. 3 Rounds For Time:
5 Ring Push Ups
10 Lateral Barbell Jumps
20 Push Press
40 Jump Rope
5. Cool Down Stretch / Foam Roll
Wednesday July 19th:
1. Stretch
2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar
3. 10 minutes of: Kipping Pull up skill work
4. Every minute on the minute for 24 minutes:
1st: 8-15 Wallballs
2nd: 30 sec of Glute Ham Sit ups
3rd: 3 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday July 20th:
1. Stretch
2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl
3. Every 2 minutes for 10 Sets of:
100 Meter Row Sprint
Right # of Kettlebell Swings
4. 4 Rounds not for time:
10 Hand Hops
10 Lunges w/ KB (overhead if you can)
5. Cool Down Stretch / Foam Roll
Friday July 21st:
1. Stretch
2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers
3. Every minute on the minute for 12 minutes:
1st: 30 Sec overhead hold
2nd: 30 Sec pull ups
4. As many Rounds as possible in 20 minutes:
200 Meter Run
10 Bench Press
5 Dumbbell Thrusters
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 