HavocFIT August 22nd-26th

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
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