HavocFIT August 15th-19th

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
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