HavocFIT January 9th – 13th

Monday January 9th:

  • 1. Stretch
  • 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
  • 3. Deadlift: 8, 8, 8

* Do 6 Push ups between each set

  • 5. As many rounds as possible in 12 minutes:

5 Pull ups

10 Air Squats

15 Single Unders

  • 6. Cool Down Stretch / Foam Roll

Tuesday January 10th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold
  • 3. Push Press: 5, 5, 5

* Do 200 Meter Row between each set

  • 4. 5 Rounds for Time:

5 Floor Wipers

5 Dumbbell Clean and Press or Hang Power Clean

5 Step ups (Per leg)

  • 5. Cool Down Stretch / Foam Roll

Wednesday January 11th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
  • 3. Every 30 sec for 5 Min:

1 Negative Pull up

Every minute on the minute for 5 minutes:

3-5 Pull ups

  • 4. As many Rounds as possible in 14 minutes:

2 Rope Pull up-downs

4 Burpees over Bar

8 Barbell/Plate Lunges (4 per leg)

  • 5. Cool Down Stretch / Foam Roll

Thursday January 12th:

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

1st Minute: 100 Ft Farmers Carry w/ Kettlebells

2nd Minute: 15 Sec Back extension hold @ 30 sec do 15 sec Ab plank hold

  • 4. 2 Rounds for time:

600 Meter Row

30 Kettlebell Swings

30 Wallballs

  • 5. Cool Down Stretch / Foam Roll

Friday January 13th: 

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

*10 Russian Twist w/ plate Between each set

  • 4. Bench Press: 3, 3, 3 (heavier than last week)

*6 Ab Wheel Roll out between each set

  • 5. For Time:

100 Ball Slams

100 Mountain Climbers

  • 6. Cool Down Stretch / Foam Roll
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