HavocFIT February 20th-24th

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
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