HavocFIT July 11th/13th/15th

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

Monday July 11th

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

1st: Wall Sit (15-30 sec w/ weight if needed)

2nd: Wall Walk (1-3)

  • 5.  10 Rounds for Time:

4 Dumbbell Thrusters

8 Jumping pull ups

4 Glute ham sit ups (to straight)

  • 6. Cool Down Stretch / Foam Roll

Wednesday July 13th

  • 1. Stretch
  • 2. Warm up: 400 Meter Run, 20 Sit ups, 20 Ring rows
  • 4. Every minute on the minute for 10 minutes:

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

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

  • 5. As many rounds as possible in 12 minutes:

5 Hanging knee raises

10 Step up press w/ dumbbell (5 per leg)

20 Single unders

  • 6. Cool Down Stretch / Foam Roll

Friday July 15th

  • 1. Stretch
  • 2. Warm up: 600 Meter Run, 10 Burpees
  • 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: 500 Meter Run

Then 5 Rounds of:

10 Ball Slams

10 Kettlebell Swings

10 Single leg mountain climbers

  • 6. Cool Down Stretch / Foam Roll
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