HavocFIT October 10th – 14th

Monday October 10th

  • 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:

6 Back Squats (Increase weight from last week)

  • 4. As many rounds as possible in 14 minutes:

2 Wall Climbs

10 Toes to rings

200 meter run

  • 5. Cool Down Stretch / Foam Roll

Tuesday October 11th:

  • 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: 30-40 Second Handstand Hold

2nd Minute: 6-8 V-ups

  • 4. 4 Rounds For Time:

10 Taters

10 Broad Jumps

10 Push ups

  • 5. Cool Down Stretch / Foam Roll

Wednesday October 12th:

  • 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: 3-6 Negative Pull ups (Slow. Use a band if needed) (try to do one more than last week)

2nd: 3-6 One Armed Ring Row to high touch on strap (try to do one more than last week)

  • 4. Every minute on the minute for 15 minutes:

2 Burpees

4 Air Squats

6 Ball Slams

  • 5. Cool Down Stretch / Foam Roll

Thursday October 13th:

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Glute Ham Raise
  • 3. KettleBell Deadlifts: 7 x 6

Between each set do 5 Rower Pike Ups

  • 4.  On a 12 minute clock:

Row 1500 meters

With remainder of time do as many rounds as possible of:

5 Push Press

25 Single Unders

Friday October 14th: 

  • 1. Stretch
  • 2. Warm up: 100 FT Bear Crawl, 50 Jumping Jacks
  • 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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