Havoc Fit: June 6th/8th/10th

Monday June 6th:

  • 1. Warm up / Stretch
  • 2. Every minute on the minute for 10 minutes:

1st minute: 3-5 Bulgarian Split Squats (per leg)

2nd minute: 5-8 Ring Rows

  • 3. 8 Rounds for time:

4 Medicine Ball Thrusters

8 Sit ups w/ medicine ball

100 Meter Row

  • 4. Cool Down Stretch / Foam Roll

Wednesday June 8th: 

  • 1. Warm up / Stretch
  • 2. Every minute on the minute for 10 minutes:

1st minute: 15-30 Sec Ab Plank on GHD (Try to hold a little longer than last week!)

2nd minute: 15-30 Sec Back extension hold on GHD (Try to hold a little longer than last week!)

  • 3. As many rounds as possible in 10 minutes:

10 Kettlebell swings with right arm

100 Feet of bear crawl

10 Kettlebell swings with left arm

10 Air squat to ring/rig touch

  • 4. Cool Down Stretch / Foam Roll

Friday June 10th:

  • 1. Warm up / Stretch
  • 2. Every minute on the minute for 10 minutes:

1st minute: 8-10 V-ups (Try to do one or two reps more than last week)

2nd minute: 2-5 push ups  (Try to do one or two reps more than last week or add weight)

  • 3. For Time:10-1 of: Kettlebell Deadlifts

    1-10 of: Plate Floor to Overhead

    (Rounds will be like this: 10 Kettlebell Deadlifts, 1 Plate Floor to Overhead, 9 Kettlebell Deadlifts, 2  Plate Floor to Overhead….so on until you end with 1 Kettlebell Deadlifts and 10 Plate Floor to Overhead)

  • 4. Cool Down Stretch / Foam Roll
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