HavocFIT December 19th – 23rd

Monday December 19th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats
  • 3. Front Squat: 6, 6, 6, 6

*5 Ab Wheel Roll outs between each set

  • 4. Bench Press: 8, 8, 8 (heavier than last week)

*12 Hanging Knee Raise Between each set

  • 5. As many rounds as possible in 8 minutes:

4 Dumbbell Snatch (per arm)

40 Single Unders

  • 6. Cool Down Stretch / Foam Roll

Tuesday December 20th:

  • 1. Stretch
  • 2. Warm up: 20 Mountain Climbers, 20 Sit ups
  • 3. Push ups: 5, 4, 3, 2, 1 (Weighted Push ups)
  • 4. Alternate Every 90 Sec for 18 minutes:

1st: 30 Sec Wall Sit + 5 Burpees

2nd: 30 Sec Butt Plank + 5 Broad Jumps

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday December 21st:

  • 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 Hard Pull ups

2nd: 1 Hang Power Snatch + Overhead Squat

  • 4. 6 Rounds For Time:

6 Dips

12 Air Squats

24 Ball Slams

 

  • 5. Cool Down Stretch / Foam Roll

Thursday December 22nd:

  • 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:

2 Power Clean

1 Hang Clean

1 Jerk

  • 4. As Many Rounds as Possible in 10 minutes:

5 Sumo Deadlift High Pulls

10 Double legged Mountain Climbers

15 Sit ups

 

  • 5. Cool Down Stretch / Foam Roll

Friday December 23rd: 

  • 1. Stretch
  • 2. Warm Up: 1000 Meter Row
  • 3. “Twelve Days of Christmas”

1 Wall Climb

2 Hang Power Clean

3 Box Jumps

4 Wallballs

5 Burpees

6 Walking Lunges w/ Plate Overhead (Per leg)

7 Glute Ham sit ups

8 Calorie Row

9 Kettlebell Swings

10 Deadlifts

11 Lateral Barbell Jumps (Double Count)

12 Plank up-downs

  • 6. Cool Down Stretch / Foam Roll
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