HavocFIT January 30th – February 3rd

Monday January 30th:

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

* Do 8 Plank up downs between each set

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

7 Wallballs

7 Medball Burpees

7 Medball Sit ups

  • 5. Cool Down Stretch / Foam Roll

Tuesday January 31st:

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

* Do 10 Hanging Knee Raises between each set

  • 4. 10 Rounds for Time:

5 Hand planted bench jumps

5 Push Press

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 1st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
  • 3. 5 Sets of Max Reps: Pull ups

*Start with the hardest band and make it easier as you go

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

10 Calorie Row

10 Kettlebell Swings

10 Air Squats

  • 5. Cool Down Stretch / Foam Roll

Thursday February 2nd:

  • 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: 20-30 sec ab plank on GHD

2nd Minute: 8-10 Back Extensions

  • 4. For time:

400 Meter Run

40 Ball Slams

20 Burpees

200 Meter Run

20 Burpees

40 Ball Slams

400 Meter Run

  • 5. Cool Down Stretch / Foam Roll

Friday February 3rd: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups
  • 3. Back Squat: 5, 5, 5

*10 Mountain Climbers between each set

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

40 Single Unders

4 Dumbbell Clean and Press

4 Lunges (Per leg)

  • 5. Cool Down Stretch / Foam Roll
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