HavocFIT February 27th – March 3rd

HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!

Monday February 27th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Strict Press: Find one rep max
  • 4. Push Press: 5, 5, 5

*10 Hanging Knee Raises Between Each Set

  • 5. For Time:

500 Meter Row

50 Kettlebell Swings

  • 6. Cool Down Stretch / Foam Roll

Tuesday February 28th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Tuck jumps, 10 Ring Rows
  • 3. Every minute on the minute for 10 minutes:

1st: 3-5 Pullups

2nd: 30 seconds Jump Rope

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

6 Wallballs

6 Slam Balls

6 Med ball sit ups

6 Med ball burpees

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 1st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 5 Behind the neck Press, 5 Empty bar Hang Power Snatch
  • 3. Every minute on the minute for 12 minutes:

1 Hang Power Snatch

  • 4. Three Rounds for Time:

50′ Bear Crawl With Dumbbells

10 Dumbbell Thrusters

50′ Backwards Run

50′ Walking Lunges

 

  • 5. Cool Down Stretch / Foam Roll

Thursday March 2nd:

  • 1. Stretch
  • 2. Warm up: 100′ High skips, 15 Air Squats
  • 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:

200 Meter Run

200 Meter Row

400 Meter Run

400 Meter Row

600 Meter Run

600 Meter Row

 

  • 5. Cool Down Stretch / Foam Roll

Friday March 3rd: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Back Squat: Find one rep max
  • 4. As many Reps as possible in 6 minutes:

3 push ups

3 Burpees

3 Double Legged Mountain Climbers

  • 5. Cool Down Stretch / Foam Roll
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