Monday July 31st:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 8, 6, 4, 2 (Increase weight)
4. For Time:
1000 Meter Row
100 Ball Slams
500 Meter Row
50 Ball Slams
5. Cool Down Stretch / Foam Roll
Tuesday August 1st:
1. Stretch
2. Warm up: 2 Rounds: 50′ Sprint, 50′ Back Pedal, 10 Lunges
3. Every minute on the minute for 16 minutes:
1st: 30-45 Sec Wall Sit (add weight if you can)
2nd: 100 Meter Sprint
4. For Time:
5 Wall Climbs
50 Single Unders
25 Push ups
50 Single Unders
5 Wall Climbs
5. Cool Down Stretch / Foam Roll
Wednesday August 2nd:
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 30 minutes:
1st: 5-10 Ring Rows
2nd: 3-6 Burpees over Bar
3rd: 4 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday August 3rd:
1. Stretch
2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl
3. Every 2 minutes for 10 Sets of:
150 Meter Row Sprint
Right # of Power Wallballs
4. 5 Rounds not for time:
1 Turkish get up per arm
5-10 Ab Wheel Roll Outs
5. Cool Down Stretch / Foam Roll
Friday August 4th:
1. Stretch
2. Warm Up: 1000 Meter Row
3. “The Filthy fifty”
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges (single count)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 