HavocFIT October 31st – November 4th

Monday October 31st

  • 1. Stretch
  • 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row
  • 3. Find a max: Back Squat
  • 4. For Time:

25 Burpees

25 Walking Lunges w/ plate overhead

25 Ground to Overhead w/ plate

25 Sit ups w/ plate

  • 5. Cool Down Stretch / Foam Roll

Tuesday November 1st:

  • 1. Stretch
  • 2. Warm up: 10 Burpees, 10 Sit ups, 10 Push ups
  • 3. 5 total: 100 Meter Row Sprints
  • 4. As many Rounds as possible in 10 Minutes:

3 Pull ups

6 Push ups

12 Air Squats

  • 5. Cool Down Stretch / Foam Roll

Wednesday November 2nd:

  • 1. Stretch
  • 2. Warm up: 10 High Jump land in a squat, 20 Mountain Climbers
  • 3. Every Minute on the minute for 10 minutes:

1st: 1 Hang Power Clean + 2 Front Squats

2nd: 6-8 V-ups

  • 4. 3 Rounds for time:

20 Plank up downs

40 Ball Slams

80 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Thursday November 3rd:

  • 1. Stretch
  • 2. Warm up: 100 Ft Bear Crawl, 50 Jumping Jacks
  • 3. For Time:

100 Kettlebell Swings

If you drop do 2 Wall Walks

100 Hanging Knee Raises

If you come off bar do 10 Calorie Row

  • 4. Cool Down Stretch / Foam Roll

Friday November 4th: 

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Back extensions
  • 3. Barbell Deadlifts: 3, 3, 3, 3, 3 Between each set do 8 Glute Ham Sit ups to Strait
  • 4. Every minute on the minute for 18 minutes:

1st: 2 Rope Pulls

2nd: 2 Dumbell Snatch per arm

3rd: 8-10 Step ups

  • 5. Cool Down Stretch / Foam Roll
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