HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday February 20th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
- 3. Strict Press: 2, 2, 2, 2
*10 Glute Ham Sit ups between each set
- 4. Every Minute on the minute for 18 minutes:
1st min: 2 Rope pull up downs
2nd min: 10 Deadlifts
3rd min: 30 sec of lateral barbell jumps
- 5. Cool Down Stretch / Foam Roll
Tuesday February 21st:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 sec plank, 20 mountain climbers
- 3. Every minute on the minute for 10 minutes:
1st: 3-5 Ring Push ups
2nd: 30 Calorie Row
- 4. As many Rounds as possible in 12 minutes:
5 Kettlebell Swings
50′ Sprint
5 Burpees
50′ Sprint
- 5. Cool Down Stretch / Foam Roll
Wednesday February 22nd:
- 1. Stretch
- 2. Warm up: 100′ Bear Crawl, 10 Tuck jumps
- 3. Every minute on the minute for 12 minutes:
1 Hang Power Clean + 1 Front Squat
- 4. For Time:
1000 Meter Row
100 Single Unders
500 Meter Row
50 Step ups (25 Per leg)
- 5. Cool Down Stretch / Foam Roll
Thursday February 23rd:
- 1. Stretch
- 2. Warm up: 100′ High skips, 15 Air Squats
- 3. Every minute on the minute for 10 minutes:
1st Minute: 30-45 Sec Wall Sit
2nd Minute: 1 Wall Climb
- 4. As many Rounds as possible in 12 minutes:
10 Power Wall Balls
10 Burpees
- 5. Cool Down Stretch / Foam Roll
Friday February 24th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
- 3. Back Squat: 2, 2, 2, 2
*6 ab wheel roll outs between each set
- 4. 4 Rounds For Time:
10 Ring Rows
20 Plank Up-downs
400 Meter Run
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 