Warm up your hamstrings / trunk
2.
Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Warm up: Snatch stuff
Try and do these sets on the minute or so
2. Drop snatch x 3 sets of 2
3. Heaving snatch balance x 2 sets of 2
4. Drop snatch x 1 set of 2
5. Hang snatch x 10 singles
6. Wipe the chalk off of your hands
7. For time:
100′ Handstand walk / 200′ bear crawl
80 Sit ups
60 Double unders
40 Pullups
20 Pistols
Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes)
Odd rounds: Some handstand push ups
Even rounds: Pistols of some kind for some sort of rep scheme
2. For Time:
30, 20, 10
Ring push ups
Heavy ass kettlebell swings
Warm up: 2 Rounds of: 100′ karaoke / 50′ back pedal / 50′ high skip
For time:
800 meter run
70 Double unders
60 Sit ups
50 Bench press @ 115 / 73 (don’t go to failure or you will never leave it)
400 meter run
30 Weighted pistols 35 / 26 lb
20 Burpees
10 Strict pullups
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: 2 Rounds: 45 sec plank, 10 Vertical Jumps
1. Every 90 Seconds for 9 Total Sets (13:30 total minutes):
Strict Press: 3, 3, 3
Increase weight
Push Press: 3, 3, 3
Increase weight
Jerk: 3, 3, 3
2. As many Rounds as possible in 16 minutes:
4 Hang Cleans (Squat!)
20 Double Unders
4 Pistols Per Leg
20 Double Unders
4 Wall Climbs
Warm up: 2 minutes of jump rope / 3 minutes of empty bar work
Every minute on the minute for 36 minutes:
1st min: Snatch x 1 @ the :00 and the :30 second mark (that means 2 snatches within the minute)
2nd min: Glute ham sit ups x 4 + glute ham raise x 4
3rd min: Pistol x 4 each leg
Warm up: 3 rounds: 5 Glute Ham Raise, 5 Burpees
15 Rounds for Time:
1 Clean + 1 Front Squat + 1 Thruster
2 Muscle ups
3 Handstand Push ups
4 Pistols (2 Per leg)
Warm up: Shoulder stretchy stuff
1. Sotts press: 5,5,5,3,3,3
2. As many rounds as possible in 15 minutes of:
3 Muscle ups
6 Hang power snatches
9 Wallballs
“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited!
Warm up: 1000 Meter Row
For Time:
10 Muscle ups
20 Power Cleans
30 Glute Ham Sit Ups
40 Pistols Per leg
30 Glute Ham Sit Ups
20 Power Cleans
10 Muscle ups
INFO:
Warm up: 400 Meter Run, 2 Rounds: 10 Glute ham raise, 5 Empty bar cleans
1 Clean + 1 Hang Clean + 1 Jerk
2. 10 Rounds for Time:
2 Handstand Push ups (Hard!)
4 Pistols Per Leg
6 Kettlebell Swings
