HavocFIT August 8th-12th

Join us Monday through Friday at 5:00 a.m. or 9:00 a.m. for HavocFIT!

Monday August 8th

  • 1. Stretch
  • 2. Warm up: 200 Meter Run, 10 Mountain Climbers, 5 Burpees
  • 3. Every minute on the minute for 10 Minutes:

1st: Air Squats (20 Seconds of max reps)

2nd: Ring Row (3-5 reps)

  • 4.  For Time 10-1:

Calorie Row

Power Wallballs

  • 5. Cool Down Stretch / Foam Roll

Tuesday August 9th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec plank, 5 push ups
  • 3. Dumbbell Bench Press: 5, 5, 5, 5, 5 (Increase weight as you go)
  • 4. For Time:

50 Switch Steps

50 Sit ups

50 Hand hops

  • 5. Cool Down Stretch / Foam Roll

Wednesday August 10th

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

  • 4. As many rounds as possible in 9 minutes:

3 Burpee Step ups

6 Hanging Knee Raises

9 Hand Planted Bench Jumps

  • 5. Cool Down Stretch / Foam Roll

Thursday August 11th

  • 1. Stretch
  • 2. Warm up: 200 meter row, 20 Mountain Climbers
  • 3. Pull ups: 5 sets of max reps with appropriate band
  • 4. 5 Rounds Each for time:

50 Ft Slead Pull

50 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Friday August 12th

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 100 Meter Run, 5 Back Extensions, 5 Sit ups
  • 3. 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. 4 Rounds For Time:

2 Wall Climbs

50 FT Walking Lunges

10 Kettlebell Swings

50 FT Walking Lunges

  • 5. Cool Down Stretch / Foam Roll
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