HavocFIT August 1st-5th

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
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