Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT!
Monday August 1st
- 1. Stretch
- 2. Warm up: 200 Meter Run, 10 Montain Climbers, 5 Burpees
- 3. Test: Max Wall Sit
- 4. Every minute on the minute for 10 Minutes:
1st: Air Squats (20 Seconds of max reps)
2nd: Ring Row (3-5 reps)
- 5. 5 Rounds for Time:
10 Calorie Row
5 Kettlebell Swings
5 Goblet Squats
- 6. Cool Down Stretch / Foam Roll
Tuesday August 2nd
- 1. Stretch
- 2. Warm up: 2 Rounds: 200 meter run, 10 Burpees
- 3. For Time:
100 Mountain Climbers (Single legged)
(if you come out of plank do 1 Wall Climb, every additional drop adds a wall climb)
- 4. 2 Rounds For Time:
200 meter row
20 Kettlebell High pulls
5. Cool Down Stretch / Foam Roll
Wednesday August 3rd
- 1. Stretch
- 2. Warm up: 3 Rounds: 100 Meter Run, 5 Sit ups, 5 Ring rows
- 3. Test: Pull up max with same band as at beginning of month
- 4. Every minute on the minute for 10 minutes:
1st: Rope pull up from floor (1-3 reps)
2nd: Walking lunges (20 seconds of max reps)
- 5. As many rounds as possible in 8 minutes:
5 Sit ups
10 Single Unders
5 Power Wallballs
- 6. Cool Down Stretch / Foam Roll
Thursday August 4th
- 1. Stretch
- 2. Warm up: 400 meter run, 40 jumping jacks
- 3. Every minute on the minute for 8 minutes:
1 Wollymocker (4 Push ups, 4 Double legged mountain climbers, 4 Air Squats)
- 4. 3 Rounds For Time:
10 Med ball sit ups
15 Ball Slams
20 Step ups (10 per leg)
- 5. Cool Down Stretch / Foam Roll
Friday August 5th
- 1. Stretch
- 2. Warm up: 1000 Meter Row, 5 Push ups, 10 Sit ups
- 3. Test: Run (400 meters – 1 mile)
- 4. Every minute on the minute for 10 minutes:
1st: Push ups (20 seconds of max reps)
2nd: Pull up bar hang (up to 20 seconds)
- 4. 3 Rounds For Time:
10 Burpees
50 FT Bear Crawl
10 Kettlebell Deadlifts
50 FT Bear Crawl
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 