HavocFIT December 27th – 30th

Tuesday December 27th:

• 1. Stretch

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

• 3. Push ups: 3, 3, 2, 2, 1, 1 (Weighted Push ups)

• 4. For Time:

400 Meter Row

40 Step up press (20 per leg)

200 Meter Row

20 Australian Pull ups

200 Meter Row

40 Kettlebell Swings

400 Meter Row

• 5. Cool Down Stretch / Foam Roll

Wednesday December 28th:

• 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: 2 Hang Power Snatch + 1 Overhead Squat

• 4. As many Rounds as possible in 6 minutes:

3 Burpees

6 Air Squats

9 Sit ups

Rest 2 minutes:

AMRAP in 6 minutes:

3 Plate Walk overs

6 Plate Ground to Overhead

9 Switch steps on plate

• 5. Cool Down Stretch / Foam Roll

Thursday December 29th:

• 1. Stretch

• 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks

• 3. Every 1 minute on the minute for 10 minutes:

2 Hang Cleans

1 Jerk

• 4. 5 Rounds for time:

10 Push Press

10 Burpees over the bar

• 5. Cool Down Stretch / Foam Roll

Friday December 30th: 

• 1. Stretch

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

• 3. Front Squat: 4, 4, 4, 4*5 Ab Wheel Roll outs between each set

• 4. Bench Press: 6, 6, 6 (heavier than last week)*12 Hanging Knee Raise Between each set

• 5. 2 Rounds for time:

50 Walking Lunges ( 25 per leg )

25 Sumo Deadlift High Pulls w/ Kettlebell

• 6. Cool Down Stretch / Foam Roll