Monday August 14th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 4, 3, 2, 2 (Increase weight)
4. 3 Rounds For Time:
10 Pull ups
10 Front Squats
10 Push ups
200 Meter Run
5. Cool Down Stretch / Foam Roll
Tuesday August 15th:
1. Stretch
2. Warm up: 2 Rounds: 100 meter Run, 50′ Bear Brawl
3. Every minute on the minute for 8 Sets each:
1st: 1-2 Wall Climbs
2nd: 45 Sec Jump Rope
4. For Time:
20 Strict Press
20 Push Press
20 Jerks
* If you put down the bar do 3 Burpees over the bar *
5. Cool Down Stretch / Foam Roll
Wednesday August 16th:
1. Stretch
2. Warm up: 2 Rounds: 200 Meter Row, 8 Toes to Bar
3. 10 minutes of: Toes to bar practice
4. Every minute on the minute for 30 minutes:
1st: 30 Sec Power Wallballs
2nd: 45 Sec Calorie Row
3rd: 2 Deadlifts
5. Cool Down Stretch / Foam Roll
Thursday August 17th:
1. Stretch
2. Warm up: 1000 Meter Row
3. Dumbbell Snatch Ladder:
5, 4, 3, 2, 1
(Increase weight as you go, start with lightest weight and do 5 per arm, then move up in weight and do 4 per arm and so on…)
4. 10 Rounds for Time:
3 Bench Press
4 Glute Ham Sit ups
5 Box Jumps
5. Cool Down Stretch / Foam Roll
Friday August 18th:
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 w/ two Kettlebells
2nd: 20-30 Sec Jumping Lunges
4. For Time:
2000 Meter Row
200 Ball Slams
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 