HavocFIT October 3rd – October 7th

Monday October 3rd

  • 1. Stretch
  • 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions
  • 3. Every 2 minutes for 10 minutes:

8 Back Squats (Increase weight from last week)

  • 4. 3 Rounds for time:

15 Jumping Pull ups (challenging height with a bit of a pull at top)

15 Glute ham sit ups to straight

15 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

Tuesday October 4th:

  • 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: 30 Second Handstand Hold

2nd Minute: 3-5 Ab Wheel Roll Outs

  • 4. For Time:

40 Burpees

40 Dumbbell Snatches (20 per arm)

40 Jumping Lunges (20 per leg)

40 Kettlebell Swings

  • 5. Cool Down Stretch / Foam Roll

Wednesday October 5th:

  • 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) (try to do one more than last week)

2nd: 2-5 One Armed Ring Row to high touch on strap (try to do one more than last week)

  • 4. As many Rounds as possible in 15 minutes:

10 Empty bar Strict Press

15 Hanging Knee Raises

20 Step ups (10 per leg)

30 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Thursday October 6th:

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Glute Ham Raise
  • 3. KettleBell Deadlifts: 6 x 8

Between each set do 5 Rower Pike Ups

  • 4.  Tabata: Air Squats

Then Tabata: Mountain Climbers

  • 5. Cool Down Stretch / Foam Roll

Friday October 7th: 

  • 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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