Workout of the Day – Page 64

Weightlifting January 23rd, 25th, 27th

Monday: Power Snatch + Snatch: 3 @ 85% , 3 @ 90% of Power 2. High hang power snatch + high hang snatch x 6 cycles @ 85% of hang power 3. Every minute on the minute for 5 minutes: Kb swings x 20 Wednesday: Power clean + clean & jerk: 3 @ 80%Continue reading “Weightlifting January 23rd, 25th, 27th”

WOD Monday January 23rd

Click to see what is New for 2017! FYI: The Gym is CLOSED this Saturday! The Battle of the Boxes is this Saturday! Come hang out and Watch!! Bring outside chairs and snacks/drinks! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: FindContinue reading “WOD Monday January 23rd”

WOD Friday January 20th

Click to see what is New for 2017! Warm up: 1000 Meter Row: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat: Find a 20 Rep Max 2. Turkish Get up: Find a Max

WOD Thursday January 19th

Click to see what is New for 2017! Warm up: 500 Meter Row: Then 2 Rounds: 30 Sec Handstand Hold, 10 Behind the neck Press, 10 Jumping Lunges Every minute on the minute for 12 minutes: 1 Behind the Neck Jerk *Increase weight as you go 2. 2 Rounds For Time: Run Havoc Loop 30Continue reading “WOD Thursday January 19th”

WOD Wednesday January 18th

Click to see what is New for 2017! Warm up: 400 Meter Run, Then 2 Rounds: 10 push ups, 20 mountain climbers, 10 Empty Bar Thrusters Find one Rep Max: Thruster 2. For Time: 12, 10, 8, 6, 4, 2 Push Press Barbell Lunges

WOD Tuesday January 17th

Click to see what is New for 2017! Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Overhead Squat Every minute on the minute for 12 minutes: 1 Snatch Balance 2. As many Rounds as possible in 12 minutes: 10 Burpee Box Jumps 10 Overhead Squats

Weightlifting January 16th, 18th, 20th

Monday: Snatch Singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @ 90+ 2. High hang snatch: 70% x 6 x 2 every 90 seconds 3. Snatch grip Deficit deadlift: 5,5,5 @ 120% 4. 45 degree Row: 3 x 12 Wednesday: Clean and jerk singles: 2 @ 80%, 2 @ 85%, 2 @ 90%, 2 @Continue reading “Weightlifting January 16th, 18th, 20th”

WOD Monday January 16th

Click to see what is New for 2017! Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max 2. “I Have a Dream” 6 Rounds for time of: 30 Double unders 3Continue reading “WOD Monday January 16th”

WOD Friday January 13th

Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Gymnastics starts at 6 p.m. tonight and Weightlifting at 6:30 p.m.! Warm up: 800 Meter Run: Then 2 Rounds: 10 Good Mornings, 30 sec bottom of squat hold, 10 Toes to Bar Back Squat:Continue reading “WOD Friday January 13th”

WOD Thursday January 12th

Click to see what is New for 2017! New Year Special For Havoc Members! Last Week of either Gymnastics or Weightlifting for FREE! Warm up: 500 Meter Row, Then 2 Rounds: 30 Sec Plank Hold, 30 sec ab plank on GHD, 10 Back Extensions Bench Press: 5 x 2 ( 5 sets of 2 reps )Continue reading “WOD Thursday January 12th”