HavocFIT January 2nd – 6th

Monday January 2nd:

  • 1. Stretch
  • 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
  • 3. Deadlift: 10, 10, 10

* Do 5 Push ups between each set

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

Increase reps as you go, start at one and add one rep every round.

Pull up

Box Jump

  • 6. Cool Down Stretch / Foam Roll

Tuesday January 3rd:

  • 1. Stretch
  • 2. Warm up: 20 Mountain Climbers, 20 Sit ups
  • 3. Push ups: Max set of Push ups
  • 4. 3 Rounds for time:

20 Burpees

40 One-Armed Kettlebell Swings (20 per arm)

60 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Wednesday January 4th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups
  • 3. Every 30 Sec for 5 minutes:

1 Pull up (Hard)

Every 30 sec for 5 minutes:

2 Pull ups (Add a band)

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

Start with a 1000 meter Row.

In remainder of time:

10 Jumping lunges

5 Push Press

  • 5. Cool Down Stretch / Foam Roll

Thursday January 5th:

  • 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:

1 Power Clean and Jerk (try to increase weight as you go)

  • 4. 8 Rounds for time:

10 Mountain Climbers

5 Hang Power Cleans

10 Weighted Sit ups (Plate or Medball)

  • 5. Cool Down Stretch / Foam Roll

Friday January 6th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 Back extensions, 10 Air Squats
  • 3. Front Squat: 3, 3, 3, 3 (heavier than last week)

*10 Glute ham sit ups between each set

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

*8 V-ups Between each set

  • 5. For Time:

30 Thrusters

30 Knees to elbow

  • 6. Cool Down Stretch / Foam Roll
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