Warm up:
Every 75 seconds:
- BTN Push press: 3 x 2
2. BTN Push Jerk: 3 x 2
3. Heaving snatch balance: 3 x 2
4. For time:
50 Overhead squats @ 135 / 93
10 Pullups every time you put the bar down
Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise
3 second paused front squat: x 3 reps ( 65% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 3 reps ( 80% of max )
3. For time:
20 Calorie row
40 Overhead squats @ 75 lbs / 53 lbs
20 Calorie row
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Hang Power Snatch, 3 Snatch Grip Behind the neck Push Jerk
1. Every 30 seconds for 5 minutes:
1 Hang Power Snatch (a weight you can hit every time and focus on speed)
*Rest 1 minute*
Every minute on the minute for 10 minutes:
1 Power Snatch (time to increase weight)
2. 4 Rounds For Time:
5 Hang Power Snatch
5 Overhead Squats
5 Bar Facing Burpees
*Try to do the Barbell stuff unbroken every Round*
Warm up: Run / Banded good mornings / Glute ham sit ups
1 Deadlift + 8 Box jumps
2. 5 Rounds for time of:
10 Pullups
* Round 1 – 8 strict, 2 kipping
Round 2 – 6 strict, 4 kipping
Round 3 – 4 strict, 6 kipping
Round 4 – 2 strict 8 kipping
Round 5 – 10 kipping
15 Overhead squats @ 75 / 53
Warm up: Run / Banded good mornings / Glute ham sit ups
2 Deadlifts + 6 Box jumps
2. 11.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups
MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups
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
The last class today is at 5pm. So the gym closes at 6pm.
Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House.
SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 2 Rounds: 30 sec plank, 5 Push ups
1. Every 90 Seconds for 8 Sets (12 minutes):
2 Bench Press (sets across at a moderately heavy weight)
2. 2 Rounds For Time:
20 Handstand Push ups
40 Sit ups
20 Overhead Squats
40 Kettlebell swings