Warm up: 2 rounds of: 12 Pushups / 12 KB swings
- Every minute on the minute for 12 minutes:
Odds: Bench Press x 1
Evens: Ring rows x 30 seconds
2. 3 Rounds for time:
30 KB swings
20 Handstand pushups
10 Pistols or something like a pistol
pistols
WOD Tuesday November 17th
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility
- Handstand Pushup: 3 sets of max reps
2. Pistol practice: 3 sets of 10 reps each leg ( Goal is to do the hardest version of pistols you can)
*You are welcome to superset these
3. For time:
30 Shoulder to overhead @ bodyweight
30 GHD sit ups
20 Front squats @ bodyweight
20 Toes to bar
WOD Friday November 6th
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks
- Snatch grip deadlift: 6 sets of 5
*Increase weight
2. For time:
20 Pistols
50 Double unders
40 Air squats
50 Double unders
60 Kettlebell swings
50 Double unders
40 Air squats
50 Double unders
20 Pistols
WOD Friday November 1st
Warm up your hamstrings / trunk
- Deadlift: 5 x 3 @ 85 %
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
WOD Tuesday October 23rd
Warm up: Snatch stuff
Try and do these sets on the minute or so
- Heaving snatch balance x 4 sets of 2
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
WOD Thursday July 26th
Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes)
- Every 45 seconds for 20 sets:
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
WOD Wednesday February 28th
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
WOD Tuesday December 5th
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
WOD Wednesday November 15th
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
WOD Wednesday August 16th
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)
