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
Warm up: 2 rounds of: 12 Pushups / 12 KB swings
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
Warm up: 1 minute plank / 20 air squats / Plate press / ankle mobility
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
Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks
*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
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
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