HavocFIT November 28th – December 2nd

Monday November 28th:

  • 1. Stretch
  • 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats
  • 3. Back Squat: 4, 4, 4, 4 @ 80% of your max

*Do 8 Toes to Bar between each set

  • 4. As many Rounds as possible in 10 minutes:

Begin with a 500 meter row

Whatever time is left complete as many reps/rounds as possible of:

20 Single leg Mountain climbers

15 Goblet Squats

10 Ball Slams

  • 5. Cool Down Stretch / Foam Roll

Tuesday November 29th:

  • 1. Stretch
  • 2. Warm up: 20 Mountain Climbers, 20 Kettlebell Figure 8’s
  • 3. 500 Meter Row Max
  • 4. 6 Rounds for time:

5 Glute ham sit ups

10 Sumo-Deadlift High pulls w/ Kettlebell

50 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Wednesday November 30th:

  • 1. Stretch
  • 2. Warm up: 30 Sec Handstand Hold, 50 Ft Bear Crawl, 50 Ft Crab walk
  • 3. Every Minute on the minute for 12 minutes:

1st: 30 sec Kettlebell Swings

2nd: 30 Sec overhead hold w/ plate or barbell

  • 4. As many rounds as possible in 12 minutes:

3 Wallballs

6 Toes to rings

12 Power Wallballs

  • 5. Cool Down Stretch / Foam Roll

Thursday December 1st:

  • 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: 5-10 Calorie Row

2nd: 2 Hang Power Clean

3rd: 3-8 Box Jumps

  • 5. Cool Down Stretch / Foam Roll

Friday December 2nd: 

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 50 Ft High Skips, 5 Push Ups
  • 3. For Time:

50 Switch Steps

50 Sit ups

50 Hand hops

50 Walking Lunges

50 Plate Gound to Overhead

  • 5. Cool Down Stretch / Foam Roll
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