HavocFIT December 12th – 16th

Monday December 12th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats

• 3. Back Squat: 3, 3, 2, 2, 1, 1 (Should end at or over your current max)

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

10 Calorie Row

10 Ground to Overhead with Plate

10 Hanging Knee Raise

• 6. Cool Down Stretch / Foam Roll

Tuesday December 13th:

• 1. Stretch

• 2. Warm up: 20 Mountain Climbers, 20 Sit ups

• 3. Push ups: 3, 3, 2, 2, 1, 1 (Each rep do a 5 sec hold at the top of the push up)

• 4. 10 Rounds for Time:

5 Taters

50 Switch Steps

5 V-ups

• 5. Cool Down Stretch / Foam Roll

Wednesday December 14th:

• 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: 1 Hang Power Snatch + Overhead Squat

• 4. For Time: 5, 10, 15, 20

Burpees

Wallballs

Kettlebell Sumo-high pulls

• 5. Cool Down Stretch / Foam Roll

Thursday December 15th:

• 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 12 minutes:

1 Power Clean

1 Hang Clean

1 Jerk

• 4. For Time:

800 Meter Row

80 Mountain Climbers

• 5. Cool Down Stretch / Foam Roll

Friday December 16th: 

• 1. Stretch

• 2. Warm up: 2 Rounds: 50 Ft High Skips, 5 Jumping Air Squats

• 3. Front Squat: 8, 8, 8

*10 Back Extensions between each set

• 4. Bench Press: 10, 10, 10

*10 Glute ham sit ups between each set

• 5. For Time:

200 FT Bear Crawl

200 Single Unders

200 FT Bear Crawl

• 6. Cool Down Stretch / Foam Roll