HavocFIT November 14th-18th

Monday November 14th:

  • 1. Stretch
  • 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats
  • 3. Back Squat: 8, 8, 8 @ 60% of your max

*Do 8 Toes to Bar between each set

  • 4. 2 Rounds for Time:

400 Meter Run

40 Ball Slams

20 Russian Twist w/ Med Ball

  • 5. Cool Down Stretch / Foam Roll

Tuesday November 15th:

  • 1. Stretch
  • 2. Warm up: 20 Mountain Climbers, 20 Kettlebell Figure 8’s
  • 3. 4 total: 200 Meter Row Sprints
  • 4. As many Rounds as possible in 4 Minutes:

Wollymockers

As many Reps as possible in 3 minutes:

Burpees

As many Reps as possible in 2 minutes:

Jump Rope

As many Reps as possible in 1 minute:

Mountain Climbers

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday November 16th:

  • 1. Stretch
  • 2. Warm up: 10 High Jump land in a squat, 10 Empty bar thrusters
  • 3. Every Minute on the minute for 12 minutes:

1st: 2 Clusters

2nd: 30 sec lateral jumps over the bar

  • 4. For Time: 10, 8, 6, 4, 2

Pull ups

Dumbbell Strict Press

Step up Press w/ dumbbell

  • 5. Cool Down Stretch / Foam Roll

Thursday November 17th:

  • 1. Stretch
  • 2. Warm up: 10 Ring Rows, 20 Jumping Jacks, 5 Ring Rows, 10 Jumping Jacks
  • 3. Every minute on the minute for 30 minutes:

1st: 2 Hang Snatch

2nd: 2 Rope Pulls

3rd: 6-10 Glute ham sit ups to strait

  • 5. Cool Down Stretch / Foam Roll

Friday November 18th: 

  • 1. Stretch
  • 2. Warm up: 100 FT High Skips, 100 FT Bear Crawl
  • 3. For Time:

1000 Meter Row

50 Air Squats

25 Med Ball Burpees

500 Meter Row

25 Wallballs

50 Kettlebell Swings

1000 Meter Row

  • 5. Cool Down Stretch / Foam Roll
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s