HavocFIT July 4th/6th/8th

Join us at 9 a.m. this Monday, Wednesday, Friday for HavocFIT!

Monday July 4th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 200 Meter Run, 30 sec plank hold
  • 3. Test: Max Wall Sit
  • 4. Every minute on the minute for 10 Minutes:

1st: Wall Sit (determine time based on test)

2nd: Wall Walk (1-3)

  • 5. 8 Rounds for Time:

100 Meter Run

8 Kettlebell Swings

8 Air Squats or Goblet Squats

  • 6. Cool Down Stretch / Foam Roll

Wednesday July 6th

  • 1. Stretch
  • 2. Warm up: 400 Meter Run, 20 Sit ups, 20 Ring rows
  • 3. Test: Max pull ups (with moderate band)
  • 4. Every minute on the minute for 10 minutes:

1st: Negative pull up (2-5 reps)

2nd: Ab Plank (balance on floor 5-15 sec)

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

10 Calorie Row

10 Kettlebell Hops

10 Lunges (5 per side, with or without kettlebell)

  • 6. Cool Down Stretch / Foam Roll

Friday July 8th

  • 1. Stretch
  • 2. Warm up: 600 Meter Run, 10 Burpees
  • 3. Test: Max dumbell bench (with moderate weight)
  • 4. Every minute on the minute for 10 minutes:

1st: Dumbbell Bench (5-8 reps)

2nd: Ab Wheel Roll outs (5-8 reps)

  • 5. For Time:

Start with: 400 Meter Run

Then 3 Rounds of:

20 Power Wallballs

40 Single Unders

  • 6. Cool Down Stretch / Foam Roll
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