HavocFIT February 7th – 10th

Tuesday February 7th:

• 1. Stretch

• 2. Warm up:  3 Rounds: 10 Hand planted bench jumps, 50′ jog, 50′ back pedal

• 3. Strict Press: 4, 4, 4, 4

* Do 8 Glute ham sit ups between each set

• 4. Every minute on the minute for 10 minutes:

3 Burpees

50′ Sprint

3 Burpees

50′ Sprint

• 5. Cool Down Stretch / Foam Roll

Wednesday February 8th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank

• 3. Every 90 Seconds for 6 sets: 6 OH Walking Lunges (per leg)

• 4. For Time:

100 KB Swings

Run 200 meters if you put down the bell

• 5. Glute ham sit ups: 4 x 12

• 6. Cool Down Stretch / Foam Roll

Thursday February 9th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 10 Air squats, 20 Mountain Climbers

• 3. Every minute on the minute for 10 minutes:

1st Minute: 45 sec Wall Sit

2nd Minute: 20 sec plank with Kettlebell

• 4. 5 Rounds For time:

10 Push Press

10 Lateral barbell jumps

 

• 5. Cool Down Stretch / Foam Roll

Friday February 10th: 

• 1. Stretch

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

• 3. Back Squat: 4, 4, 4

*10 Hanging Knee Raises between each set

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

5 Deadlifts

5 Pull ups

5 Box jumps

 

• 5. Cool Down Stretch / Foam Roll