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
CrossFit Havoc 