HavocFIT February 13th – 17th

Monday February 13th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Strict Press: 3, 3, 3, 3

*10 Sit ups between each set

  • 4. Deadlift: Find 1 rep max
  • 5. Cool Down Stretch / Foam Roll

Tuesday February 14th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 30 sec plank, 20 mountain climbers
  • 3. Every minute on the minute for 10 minutes:

1st: 4-6 Push ups

2nd: 30 sec max reps jump rope

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

20 Ball slams

100 Meter Run with med ball

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 15th:

  • 1. Stretch
  • 2. Warm up: 100′ Bear Crawl, 10 Tuck jumps
  • 3. Every minute on the minute for 12 minutes:

2 Hang Power Cleans

  • 4. For Time:

50 Walking Lunges

50 Hanging Knee Raises

50 Step ups

50 Australian Pull ups

  • 5. Cool Down Stretch / Foam Roll

Thursday February 16th:

  • 1. Stretch
  • 2. Warm up: 300 Meter Row, 10 Burpees
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 20 Sec ab plank on GHD

2nd Minute: 6-10 Back extensions

  • 4. As many Rounds as possible in 16 minutes:

1 Wall Climb

10 Kettlebell Swings – American

10 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

Friday February 17th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Back Squat: 3, 3, 3, 3

*6 ab wheel roll outs between each set

  • 4. For Time:

800 Meter Run

80 Single Unders

400 Meter Run

40 Plate walk overs

200 Meter Run

20 Burpees

  • 5. Cool Down Stretch / Foam Roll
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