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
Advertisements

One thought on “HavocFIT August 29th – September 2nd

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s