HavocFIT October 17th – 21st

Monday October 17th

  • 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:

4 Back Squats (Increase weight from last week)

  • 4. As many Rounds as possible in 10 minutes:

5 Barbell Thrusters

5 Burpees

100 Meter Run

  • 5. Cool Down Stretch / Foam Roll

Tuesday October 18th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 handstand hold, 8 Sit ups
  • 3. Learn how to Clean!
  • 4. Every minute on the minute for 18 minutes:

1st: 2 Hang Power Clean + 2 Front Squats

2nd: 6-10 Hanging Knee Raises

3rd: 30 Seconds of Jump Rope

  • 5. Cool Down Stretch / Foam Roll

Wednesday October 19th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
  • 3. Pull up Work, 5 Sets:

Max set of banded pull ups (Choose a band you can get 5-10 reps)

Rest 3 minutes between each set

  • 4. For Time:

800 Meter Row

40 Wallballs

400 Meter Row

20 Wallballs

200 Meter Row

10 Wallballs

  • 5. Cool Down Stretch / Foam Roll

Thursday October 20th:

  • 1. Stretch
  • 2. Warm up: 10 Back Extensions, 20 Jumping Lunges, 10 Single leg hip bridges
  • 3. Learn how to Snatch!
  • 4.  Every minute on the minute for 20 minutes:

1st: 2 Hang Power Snatch

2nd: 10 Step ups @ 20″ (Working on speed for Havoc Games)

Friday October 21st: 

  • 1. Stretch
  • 2. Warm up: 100 FT Bear Crawl, 10 Good Mornings, 10 Sit ups
  • 3. Barbell Deadlifts: 5, 5, 5, 5, 5Between each set do 10 Glute Ham Sit ups to Strait
  • 4. For Time:

5 Wall Climbs

50 Hand Planted Bench Jumps

100 Ball Slams

50 Hand Planted Bench Jumps

5 Wall Climbs

  • 5. Cool Down Stretch / Foam Roll
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