HavocFIT August Special! Sign up by the end of the month and get a month of classes for only $60! Tell Your Friends!
Join us Monday through Friday at 5:00 a.m. or 9:00 a.m.!
Monday August 15th
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 10 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. As many Rounds as possible in 10 minutes:
100 Meter Run
10 Ball Slams
5 Medicine Ball Sit ups
- 5. Cool Down Stretch / Foam Roll
Tuesday August 16th
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 sec plank, 5 push ups
- 3. Dumbbell Bench Press: 3, 3, 3, 3, 3 (Increase weight as you go)
- 4. For Time:
100 Single Unders
50 Kettlebell Swings
25 Double legged Mountain Climbers
- 5. Cool Down Stretch / Foam Roll
Wednesday August 17th
- 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 12 minutes:
(Increase by one rep each round)
Russian Twists
Kettlebell High Pulls
Push up plank into Elbow plank
- 5. Cool Down Stretch / Foam Roll
Thursday August 18th
- 1. Stretch
- 2. Warm up: 200 meter row, 20 Mountain Climbers
- 3. Pull ups: 5 sets of max reps with appropriate band
- 4. For Time:
500 Meter Row
25 Dumbbell Trusters
200 Meter Row
10 Dumbbell Thrusters
- 5. Cool Down Stretch / Foam Roll
Friday August 19th
- 1. Stretch
- 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks
- 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:
8 Wallballs
50 Burpee Broad Jump
8 Bench Knees to elbow
50 Burpee Broad Jump
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 