HavocFIT November 7th – 11th

Monday November 7th:

• 1. Stretch

• 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row

• 3. Back Squat: 10, 10, 10 @ 50% of your max

*Do 10 Glute ham Sit ups between each set.

• 4. For Time:

30 Hang Power Snatch

30 Burpees over bar

• 5. Cool Down Stretch / Foam Roll

Tuesday November 8th:

• 1. Stretch

• 2. Warm up: 10 Burpees, 10 Sit ups, 10 Push ups

• 3. 5 total: 150 Meter Row Sprints

• 4. As many Rounds as possible in 8 Minutes:

2 Dumbbell Push Press (2 per arm)

4 Box Jumps

• 5. Cool Down Stretch / Foam Roll

Wednesday November 9th:

• 1. Stretch

• 2. Warm up: 10 High Jump land in a squat, 20 Mountain Climbers

• 3. Every Minute on the minute for 12 minutes:

1st: 2 Hang Power Clean + 2 Front Squats

2nd: 30 sec of Jump Rope

• 4. For Time: 20, 15, 10, 5

Wall balls

Sit ups w/ med ball

Ring Rows

• 5. Cool Down Stretch / Foam Roll

Thursday November 10th:

• 1. Stretch

• 2. Warm up: 10 Switch Steps, 30 sec plank hold, 10 Supermans, 30 Sec plank hold

• 3. 3 Sets of Max Wall Sit

• 4. 10 Rounds for Time:

5 Calorie Row

5 Broad Jumps

5 Thrusters w/ Kettlebells or Barbell

• 5. Cool Down Stretch / Foam Roll

Friday November 11th: 

• 1. Stretch

• 2. Warm up: 10 Good Mornings, 10 Sit ups, 10 Back extensions

• 3. Barbell Deadlifts: 2, 2, 2, 2, 2, 2 Between each set do 5 Ab Wheel Roll outs

• 4. Every minute on the minute for 18 minutes:

1st: 1-2 Wall Walks

2nd: 30 Sec of Mountain Climbers

3rd: 5-8 Pull ups

• 5. Cool Down Stretch / Foam Roll