This weeks 9 A.M. HavocFIT class is FREE! Tell your Friends!
Monday September 26th
- 1. Stretch
- 2. Warm up: 500 Meter Row, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions
- 3. Every 2 minutes for 10 minutes:
10 Back Squats (Choose a starting weight. We will be increasing weight each week while decreasing reps)
- 4. 10 Rounds for Time:
5 Australian Pull ups
5 Push ups (on barbell)
25 Single Unders
- 5. Cool Down Stretch / Foam Roll
Tuesday September 27th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second plank hold, 8 Sit ups
- 3. Every minute on the minute for 10 minutes:
1st Minute: 20 Second Handstand Hold (Will increase time each week. Walk up wall if needed)
2nd Minute: 10 Russian Twist with Plate
- 4. For Time:
600 Meter Run (to Yellow gate and back)
30 Box Jumps
300 Meter Run
15 Box Jumps
- 5. Cool Down Stretch / Foam Roll
Wednesday September 28th
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
- 3. Pull up Work, Go back and Forth for 5 Sets:
1st: 2-5 Negative Pull ups (Slow. Use a band if needed)
2nd: 2-5 One Armed Ring Row to high touch on strap
- 4. As many Rounds as possible in 16 minutes:
10 Burpees
20 Kettlebell Swings
30 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Thursday September 29th
- 1. Stretch
- 2. Warm up: 10 Jumping lunges, 10 sit ups, 10 Mountain Climbers
- 3. KettleBell Deadlifts: 5 x 10
Between each set do 5 Rower Pike Ups
- 4. For Time:
10, 8, 6, 4, 2
Dumbbell Thruster
Bar Dips (use a band if needed)
Back Extensions
- 5. Cool Down Stretch / Foam Roll
Friday September 30th
- 1. Stretch
- 2. Warm up: 2 Minutes of Jump Rope
- 3. Every 2 minutes for 10 minutes:
100 Meter Row Sprints
- 4. For Time:
100 Hand Walk Overs on Plate
(Drop or Stop do 10 Lateral Barbell Jumps-Double Count)
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 