HavocFIT November 21st – 23rd

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

 

 

 

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