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 22nd
- 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 (20 Seconds of max reps)
- 4. As many Rounds as possible in 10 minutes:
5 Dumbbell Push Press (5 per side)
5 Dumbbell Renegade Rows (5 per side)
5 Russian Twist w/ Dumbbell
- 5. Cool Down Stretch / Foam Roll
Tuesday August 23rd
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 sec plank, 5 push ups
- 3. Dumbbell Bench Press: 10, 10, 10, 10
- 4. For Time:
1000 Meter Row
100 Single Unders
500 Meter Run
50 Kettlebell Swings
- 5. Cool Down Stretch / Foam Roll
Wednesday August 24th
- 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:
5 Half Burpees Holding Ball (Touch ball to floor-jump back-jump forward-ball overhead)
10 Power Wall balls
15 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Thursday August 25th
- 1. Stretch
- 2. Warm up: 200 meter run, 20 Mountain Climbers
- 3. Pull ups: 5 sets of max reps with appropriate band
- 4. For Time:
50 Taters
50 Hanging Knee Raises
50 Sit ups
50 Kettlebell High Pulls
- 5. Cool Down Stretch / Foam Roll
Friday August 26th
- 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. As many Rounds as possible in 6 minutes:
2 Burpees
4 Air Squats
Immediately followed by As many Rounds as possible in 4 minutes:
Alternating Dumbbell Snatch
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 