HavocFIT December 5th – December 9th

Monday December 5th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats
  • 3. Back Squat: 2, 2, 2 @ 90% of your max

*Do 10 Glute Ham Sit ups between each set

  • 4. Back Squat: Max reps @ 70% your max
  • 5. 5 Rounds for Time:

3 Burpees

3 Dumbbell Clean and Press (each arm)

3 Burpees

3 Russian Twist w/ Dumbbell

  • 6. Cool Down Stretch / Foam Roll

Tuesday December 6th:

  • 1. Stretch
  • 2. Warm up: 20 Mountain Climbers, 20 Sit ups
  • 3. Push ups: 5, 4, 3, 2, 1 (Each rep do a 3 sec hold at the top of the push up)
  • 4. As many Rounds as possible in 15 minutes:

Start with a 1000 meter row,

Then AMRAP in remainder of time of:

1 Wall Climb

10 Jumping Lunges

1 Rope Pull

10 Ball Slams

  • 5. Cool Down Stretch / Foam Roll

Wednesday December 7th:

  • 1. Stretch
  • 2. Warm up: 10 Pull ups, 5 Behind the neck Press w/ empty bar and snatch grip, 10 high jump land in half squat, 5 Behind the neck Press w/ empty bar and snatch grip
  • 3. Every Minute on the minute for 10 minutes:

1st: 3-5 Negative Pull ups

2nd: 2 Hang Power Snatch

  • 4. 12 Rounds for Time:

50 FT Farmers Carry w/ kettlebells (25 FT down, 25 FT back)

3 Box Jumps

3 Knees to Elbow

  • 5. Cool Down Stretch / Foam Roll

Thursday December 8th:

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
  • 3. Every 2 minute on the minute for 16 minutes:

4 Deadlifts

3 Hang Power Clean

2 Jerks

4. For Time: 50, 40, 30, 20, 10

Single Unders

Ball Slams

Mountain Climbers

  • 5. Cool Down Stretch / Foam Roll

Friday December 9th: 

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 50 Ft High Skips, 5 Push Ups
  • 3. Front Squat: 10, 10, 10

*100 Meter Row between each set

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

4 Austrailian Pull ups

4 Air Squat into Broad Jump

4 Kettlebell Figure 8’s

  • 5. Cool Down Stretch / Foam Roll
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