Warm up: Dynamic mobility / Empty bar work
1 Power clean
2 Hang power cleans
1 Power clean
*This is a complex, hang on to the bar.
2. 8 Rounds for time:
8 Box step overs ( use dumbbells or kettlebells )
8 Lunges ( hold the same stuff )
*these are single count movements
“MANnie”
5 Power snatches @ 145 (each snatch is followed by 1 overhead lunge per leg)
50 Double unders
50 Sit ups
4 Power snatches @ 155 (each snatch is followed by 1 overhead lunge per leg)
40 Double unders
40 Sit ups
3 Power snatches @ 165 (each snatch is followed by 1 overhead lunge per leg)
30 Double unders
30 Sit ups
2 Power snatches @ 175 (each snatch is followed by 1 overhead lunge per leg)
20 Double unders
20 Sit ups
1 Power snatch @ 185 (each snatch is followed by 1 overhead lunge per leg)
10 Double unders
10 Sit ups
Warm up: Get ready to run
For time:
800 meter run
20 Deadlifts
800 meter run
40 Burpees
800 meter run
60 Lunges
Warm up: Band work
2. Reverse tabata Strict press
3. For time:
100 lunges
100 Bulgarian split squats
100 Lunges
Warm up: figure 8’s / Toy soldiers
As many rounds as possible in 10 minutes of:
10 Pushups
20 Swings
As many rounds as possible in 10 minutes of:
10 Push presses
20 Lunges
Warm up: 12 Single leg RDL’s / 12 Spidermans
For time:
100 Burpees
100 Lunges
*Begin every 2 minutes starting at 0:00 with a heavy thing
Warm up: 200 Meter Run, 10 Push ups, 10 Walking Lunges
20 Rounds for Time:
2 Bench Press
4 Jumping Lunges
3 Handstand Push ups
6 Calorie Row
It’s that time of year again. The Havoc Christmas Party will be on Sunday December 15th starting at 6 pm. This will be pot luck style, bring a dish to share. We will have a White Elephant gift exchange. If you wish to participate, please bring a gift that is between 15-25 dollars.
We are also hosting a toy drive. Bring in a new unwrapped toy and place it in the bin at the front of the gym.
Warm up: 400 meter run / 15 Banded good mornings / 20 Air squats
2. 3 Rounds for time of:
10 Overhead lunges 75 / 53
20 Pushpress 75 / 53
30 Double unders
Warm up: 1 minute of jump rope / X walk x 10 steps each way / GHR x 12
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
Warm up: 400 meter run / x walk x 10 steps each direction / 15 sit ups
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.
