Monday September 18th:
1. Stretch
2. Warm Up: 2 Rounds: 30 sec bottom of squat hold, 10 Banded good mornings
3. Every 90 seconds for 10 sets: (15 minutes)
2 Backsquats
4. For Time:
200 Meter Run
200 Meter Row
400 Meter Run
400 Meter Row
600 Meter Run
600 Meter Row
5. Cool Down Stretch / Foam Roll
Tuesday September 19th:
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: (16 minutes)
1st minute: 30 Sec of Ring Rows
2nd minute: 2 Strict Press
4. As many rounds as possible in 15 minutes:
100′ Farmers Carry
10 Burpees
10 Wallballs
100 Single Unders
5. Cool Down Stretch / Foam Roll
Wednesday September 20th:
1. Stretch
2. Warm up: 2 Rounds: 30 Sec Pull up dead hang, 10 Sit ups
3. 10 minutes: Work on kipping skills Pull ups or Toes to bar
4. Every minute on the minute for 30 minutes:
1st: 2 Deadlifts
2nd: 2 Wall Climbs
3rd: 30 sec calorie row
5. Cool Down Stretch / Foam Roll
Thursday September 21st:
1. Stretch
2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups
3. Bench Press: 2, 2, 2, 2, 2
4. 6 Rounds for Time:
4 Front Squats
8 Pull ups
16 Sit ups
5. Cool Down Stretch / Foam Roll
Friday September 22nd:
1. Stretch
2. Warm up: 2 Rounds: 10 Back extensions, 30 sec Handstand Hold
3. Kettlebell Swings: 20, 20, 20, 20
4. For Time:
20, 15, 10, 5
Push Press
Mountain Climbers (per leg)
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 