HavocFIT October 24th – 28th

Monday October 24th

  • 1. Stretch
  • 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions
  • 3. Every minute for 12 minutes:

1st: 2 Back Squats (Increase weight from last week)

2nd: 6-10 V-ups

  • 4. For Time:

40 Thrusters @ 33 or 53 lbs

400 Meter Run

  • 5. Cool Down Stretch / Foam Roll

Tuesday October 25th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 handstand hold, 8 Sit ups
  • 3. Jerk Practice!
  • 4. Every minute on the minute for 6 minutes:

1 Hang Power Clean + 1 Jerk

  • 5. 2 Rounds For Time:

20 Calorie Row

20 Hang Power cleans

  • 6. Cool Down Stretch / Foam Roll

Wednesday October 26th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 Sec Pull up bar hang, 8 Ring Rows
  • 3. 5 Sets not for time:

5 Pull ups

5 Ab wheel Roll outs

  • 4. As many rounds as possible in 12 minutes:

6 Wallballs

12 Kettlebell Swings

24 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Thursday October 27th:

  • 1. Stretch
  • 2. Warm up: 10 Back Extensions, 20 Jumping Lunges, 10 Single leg hip bridges
  • 3. Every minute on the minute for 8 minutes:

2 Hang Power Snatch

  • 4.  10 Rounds for time:

6 Burpees

3 Hang Power Snatch

6 Hanging Knee Raises

Friday October 28th: 

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

10 Wall Climbs

20 Broad Jumps

30 Push ups

40 Kettlebell High Pulls

50 Air Squats

  • 5. Cool Down Stretch / Foam Roll
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