Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12
- 4 sets of:
Single leg RDL x 6 each leg
super set with
Lunges x 6 each leg
2. 3 Rounds for time of:
6 Heavy ass deadlifts
40 Double unders
lunge
WOD Thursday October 4th
Warm up: 400 meter run / x walk x 10 steps each direction / 15 sit ups
- 4 sets of:
Weighted lunges x 6 each leg
Super set with
Banded step ups x 8 each leg
2. 3 Rounds for time of:
20 Kettlebell swings @ heavy
15 GHD sit ups
6 PM Crew. Killin’ it as usual.
WOD Thursday July 19th
Warm up: 20 sit ups / 20 back extensions / 20 pushups
- Turkish get up: take 20 minutes to work up to a max for both sides
2. 12,10, 8, 6, 4, 2 reps for time:
Strict press @ 135 / 93
Back rack lunge (double count, deal with it ) @ 135 / 93
WOD Thursday June 21st
Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown
- Pendlay row: 5 x 8
2. 2 Rounds for time:
20 Lunges ( Back rack) @ 135 / 93
20 Push presses @ 135 / 93
20 Pullups
WOD Wednesday January 17th
LAST DAY TO GET SIGNED UP!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Nutrition Challenge Meeting this Sunday!!
Cost for the Challenge is $20!
Schedule:
8:15-9:00 AM – Weight and Measurements
9:00 -10:00 AM – Listen and Learn about the Challenge
10:00 – 11:00 AM – Workout
Warm up: 400 Meter Run, Empty Bar: 5 Hang Power Snatch, 5 behind the neck press, 5 Overhead Squats
6 Rounds for time:
2 Muscle ups
4 Snatches (Full Snatches)
4 Barbell Lunges (2 Per Leg)
8 Pull ups
8 Box Jumps
16 Burpees
WOD Wednesday January 3rd
Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 500 Meter Row, 20 Mountain Climbers, 10 Ring Rows
5 Rounds for Time:
1 Snatch + 2 Overhead Squats
15 Pullups
2 Reps of 1 Clean + 2 Lunges Per Leg
10 Glute Ham Sit ups
3 Rope Climbs (If that is too many, do less per round)
5 Box Jumps
*full clean and full snatch. Same weight for both movements
WOD Wednesday December 6th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 1000 Meter Row
For Time:
600 Meter Run
60 Pull ups
60 Box Jumps
400 Meter Run
40 Hang Power Snatch
40 Glute Ham Sit ups
200 Meter Run
20 Barbell Lunges Per Leg
20 Handstand Push ups
WOD Tuesday November 28th
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows
1. Every 90 Seconds for 9 Total Sets (13:30 total minutes):
Strict Press: 5, 5, 5
Increase weight
Push Press: 5, 5, 5
Increase weight
Jerk: 5, 5, 5
2. For Time:
Havoc Loop Run
50 Kettlebell Swings
50 Walking Lunges
50 Ball Slams
WOD Friday October 13th
Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings
- Deadlift: 5 x 4 @ 80%
2. “Lucky 13”
3 Rounds or 31 minutes
13 Push ups
13 Situps
13 Box jumps @ 20″
13 Kb swings @ 1.5 pood
13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)
13 Walking lunges (each leg)
13 Mountain climbers
13 Toes to bar
13 Pullups
13 Calorie row or bike
13 Air squats
13 Back extensions
13 Burpees
WOD Monday September 18th
Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar
1. Front Squat: 6, 5, 4, 3, 2, 1
*Increase weight to 1 rep
2. 4 Rounds For Time:
5 Front Rack Barbell Lunges per leg (10 total)
10 Toes to Bar
20 Air Squats
