HavocFIT January 23rd- 27th

Monday January 23rd:

• 1. Stretch

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

• 3. Deadlift: 4, 4, 4, 4

* Do 6 Push ups between each set

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

6 Box Jumps

6 Wallballs

60 Single Unders

 

• 5. Cool Down Stretch / Foam Roll

Tuesday January 24th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold

• 3. Push Press: 2, 2, 2, 2, 2

* Do 10 Hanging Knee Raises between each set

• 4. 10 Rounds for Time:

5 Sumo Deadlift High Pulls

5 Burpees over Bar

 

• 5. Cool Down Stretch / Foam Roll

Wednesday January 25th:

• 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 16 minutes:

200 Meter Run

2 Rope Up downs

2 Clean and Jerk

• 5. Cool Down Stretch / Foam Roll

Thursday January 26th:

• 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: 1 Wall Climb

2nd Minute: 45 Sec Wall Sit (add weight if this is easy)

• 4. For time:

1000 Meter Row

100 Mountain Climbers

100 Ball Slams

100 Switch Steps

1000 Meter Row

 

• 5. Cool Down Stretch / Foam Roll

Friday January 27th: 

• 1. Stretch

• 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups

• 4. Bench Press: Find one Rep Max

• 5. For Time:

30, 20, 10

Kettlebell Swings

Lunges w/ Plate

• 6. Cool Down Stretch / Foam Roll