HavocFIT September 26th – 30th

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
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