HavocFIT August 29th – September 2nd

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 29th

• 1. Stretch

• 2. Warm up: 10 Air Squats, 10 Good Mornings, 10 Sit ups

• 3. Every minute on the minute for 6 Minutes:

5 Back Squats w/ empty bar

• 4. Death By Pull ups:

*Choose appropriate band*

add one pull up every minute until you can now complete the reps within the minute

• 5. Partner Workout (2 people) :

For Time:

1000 Meter Row

100 Partner Ball Slams

100 Partner Medicine Ball Sit ups

• 6. Cool Down Stretch / Foam Roll

Tuesday August 30th

• 1. Stretch

• 2. Warm up: 2 Rounds: 2 Wall Walks, 10 Back extensions

• 3. Every minute on the minute for 6 Minutes:

2 Strict Press + 3 Push Press (empty barbell)

• 4. As many rounds as possible in 12 minutes:

50 Single unders

10 Ring Push ups

10 Kettlebell Swings

• 5. Cool Down Stretch / Foam Roll

Wednesday August 31st

• 1. Stretch

• 2. Warm up: 20 Burpees

• 3. Every minute on the minute for 6 minutes:

Wallballs (20 Sec of max reps)

• 4. Death By Sit ups:

add one Sit up every minute until you can now complete the reps within the minute

• 5. Partner Workout (2 People):

1000 Ft Sprint (tag each 100 ft)

100 Kettlebell High Pulls (Break up as you like)

100 Hanging Knee Raises (Break up as you like)

• 6. Cool Down Stretch / Foam Roll

Thursday September 1st

• 1. Stretch

• 2. Warm up: 2 Rounds: 30 Sec Plank, 8 Tuck Jumps

• 3. Every minute on the minute for 6 minutes:

Mountain Climbers (20 sec max reps)

• 4.  As many Reps as possible in 2 minutes:

Overhead Lunges (with plate)

Immediately into: AMRAP in 4 minutes:

4 Push up plank into Elbow plank (up and down is one rep)

4 Taters w/ kettlebell

Immediately into: AMRAP in 6 minutes:

6 Switch Steps on Plate (6 Per side)

6 Plate to Overhead (touch plate to floor then end overhead)

• 5. Cool Down Stretch / Foam Roll

Friday September 2nd

• 1. Stretch

• 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks

• 3. Every minute on the minute for 6 minutes:

Ball Slams (20 sec of max reps)

• 4. For Time:

100 Meter Run

30 Burpees

200 Meter Run

20 Burpees

300 Meter Run

10 Burpees

• 5. Cool Down Stretch / Foam Roll