Monday September 25th:
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:
2000 Meter Row
5. Cool Down Stretch / Foam Roll
Tuesday September 26th:
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 12 minutes:
10 Med Ball Sit ups
20 Ball Slams
40 Jump Rope
5. Cool Down Stretch / Foam Roll
Wednesday September 27th:
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: 1 Deadlift
2nd: 1 Rope Climb or 2 Rope Pull up downs
3rd: 30 sec Burpees
5. Cool Down Stretch / Foam Roll
Thursday September 28th:
1. Stretch
2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups
3. Bench Press: 1, 1, 1, 1, 1, 1
4. 4 Rounds for Time:
12 Thrusters
200 Meter Run
5. Cool Down Stretch / Foam Roll
Friday September 29th:
1. Stretch
2. Warm up: 2 Rounds: 10 Back extensions, 30 sec Handstand Hold
3. Kettlebell Swings: 10, 10, 10, 10
4. For Time:
40, 30, 20, 10
Jumping Pull ups
Walking Lunges
Sit ups
5. Cool Down Stretch / Foam Roll
CrossFit Havoc 