HavocFIT January 16th – January 20th

Monday January 16th:

  • 1. Stretch
  • 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
  • 3. Deadlift: 6, 6, 6

* Do 8 Push ups between each set

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

10 Plate Walk Overs

20 Goblet Squats

40 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Tuesday January 17th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold
  • 3. Push Press: 4, 4, 4, 4

* Do 200 Meter Row between each set

  • 4. 5 Rounds for Time:

10 Hanging Knee Raises

10 Wallballs

10 Medicine Ball Burpees

  • 5. Cool Down Stretch / Foam Roll

Wednesday January 18th:

  • 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 15 minutes:

200 Meter Row

20 Walking Lunges w/ plate

20 Plate Ground to Overhead

  • 5. Cool Down Stretch / Foam Roll

Thursday January 19th:

  • 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: 45 Sec Wall Sit (add weight if this is easy)

  • 4. For time:

800 Meter Run

80 Kettlebell Swings

400 Meter Run

40 Kettlebell Sumo High Pulls

  • 5. Cool Down Stretch / Foam Roll

Friday January 20th: 

  • 1. Stretch
  • 2. Warm Up: 500 meter Row then: 2 Rounds: 10 Back extensions, 10 Air Squats
  • 3. Front Squat: Find One Rep Max
  • 4. Bench Press: 2, 2, 2, 2 (heavier than last week)

*6 Ab Wheel Roll out between each set

  • 5. As many Reps as possible in 5 minutes:

Burpees

  • 6. Cool Down Stretch / Foam Roll
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