This week: HavocFIT classes are only Monday, Tuesday and Wednesday
Monday November 21st:
- 1. Stretch
- 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats
- 3. Back Squat: 6, 6, 6, 6 @ 70% of your max
*Do 10 Glute ham sit ups to strait between each set
- 4. As many rounds as possible in 6 minutes:
2 Hang Clean and Jerk
4 Bar Over Burpees
Rest 1 Minute:
As many rounds as possible in 6 minutes:
2 Front Squats
4 Lateral Bar Jumps
- 5. Cool Down Stretch / Foam Roll
Tuesday November 22nd:
- 1. Stretch
- 2. Warm up: 20 Mountain Climbers, 20 Kettlebell Figure 8’s
- 3. 3 total: 300 Meter Row Sprints
- 4. For Time:
25 Hanging Knee Raises
50 Walking Lunges
100 Jump Rope
50 Sit ups
25 Push ups
- 5. Cool Down Stretch / Foam Roll
Wednesday November 23rd:
- 1. Stretch
- 2. Warm up: 10 High Jump land in a squat, 10 Empty bar push press
- 3. Every Minute on the minute for 12 minutes:
1st: 4 Push Press
2nd: 30 sec Russian Twist w/ plate
- 4. For Time: 10, 8, 6, 4, 2
Deadlift
Wallball
Burpee
Box Jump
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 