HavocFIT July 25th / 27th / 29th

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

Monday July 25th

  • 1. Stretch
  • 2. Warm up: 400 Meter Run, 45 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:

100 Meter Run

5 Dumbbell Thrusters

5 Hanging Knee Raise

5 Hand Hops

  • 5. Cool Down Stretch / Foam Roll

Wednesday July 27th

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 100 Meter Run, 5 Sit ups, 5 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:

5 Kettlebell High Pulls

10 Russian Twist

15 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Friday July 29th

  • 1. Stretch
  • 2. Warm up: 1000 Meter Row, 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: 800 Meter Run

Then 4 Rounds of:

4 Burpee Box Overs

8 Taters

4 Burpee Jumping Pull ups

  • 5. Cool Down Stretch / Foam Roll
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