Monday August 28th:
1. Stretch
2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold
3. Back Squat: 2, 2, 2, 2, 2 (Increase weight)
4. 2 Rounds For Time:
400 Meter Run
80 Jump Rope
40 Wallballs
5. Cool Down Stretch / Foam Roll
Tuesday August 29th:
1. Stretch
2. Warm up: 2 Rounds: 8 Jumping Pull ups Or 8 Ring Rows, 100 Meter Run
3. Every minute on the minute for 8 Sets each:
1st minute: 30 Sec of Ring Rows
2nd minute: 3 Strict Press
4. For Time:
30, 25, 20, 15, 10, 5
Ball Slam
Sit up
5. Cool Down Stretch / Foam Roll
Wednesday August 30th:
1. Stretch
2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups
3. 10 minutes of: Toes to bar practice
4. Every minute on the minute for 30 minutes:
1st: 5 Box Jumps
2nd: 2 Wall Climbs
3rd: 30 sec calorie row
5. Cool Down Stretch / Foam Roll
Thursday August 31st:
1. Stretch
2. Warm up: 2 Rounds: 8 Glute ham raise, 8 Burpees
3. Bench Press: 5, 5, 5, 5
4. As many Rounds as possible in 15 min:
20 Kettlebell Swings
10 Lunges w plate Overhead
5 Burpees
5. Cool Down Stretch / Foam Roll
Friday September 1st:
1. Stretch
2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers
3. Start the workout with a 2000 Meter Row Then:
5 Rounds For Time:
1 Rope Climb or Rope up/down from floor
5 Push Press
5 Front Squats
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 