HavocFIT July 18th / 20th / 22nd

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

Monday July 18th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 300 Meter Run, 30 sec plank hold
  • 3. Every minute on the minute for 10 Minutes:

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

2nd: Wall Walk (1-3)

  • 4.  10 Rounds for Time:

4 Renegade Rows (2 Per Side)

8 Switch Steps

4 Ring Rows

  • 5. Cool Down Stretch / Foam Roll

Wednesday July 20th

  • 1. Stretch
  • 2. Warm up: 500 Meter Run, 20 Sit ups, 20 Ring rows
  • 3. 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)

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

3 Wallballs

6 Toes to rings

12 Power Wallballs

  • 5. Cool Down Stretch / Foam Roll

Friday July 22nd

  • 1. Stretch
  • 2. Warm up: Havoc Loop Run, 5 Push ups, 10 Sit ups
  • 3. Every minute on the minute for 10 minutes:

1st: Dumbbell Bench (5-8 reps)

2nd: Ab Wheel Roll outs (5-8 reps)

  • 4. For Time:

Start with: 1000 Meter Row

Then 3 Rounds of:

10 Burpees

20 Lunges (W/ weight if you like)

30 Single Unders

  • 5. Cool Down Stretch / Foam Roll
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