HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday March 6th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
- 3. Front Squat: 5, 5, 5
*6 Glute Ham Sit ups between each set
- 4. Back Squat: 5, 5, 5
*6 Glute Ham Sit ups between each set
- 5. For Time:
50 Dumbbell Thrusters
500 Meter Row
100 Kettlebell Swings
1000 Meter Row
- 6. Cool Down Stretch / Foam Roll
Tuesday March 7th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Tuck jumps, 10 Ring Rows
- 3. Every minute on the minute for 10 minutes:
1st: 3 Reps of Pull up + Negative Pull up
2nd: 30 seconds Switch Steps
- 4. As many Rounds as possible in 10 minutes:
50′ Burpee Broad Jump
50′ Backwards Run
50′ Bear Crawl
50′ Backwards Run
- 5. Cool Down Stretch / Foam Roll
Wednesday March 8th:
- 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 10 minutes:
1 Hang Power Snatch + 1 OHS
- 4. Four Rounds for Time:
400 Meter Run
20 Ground to Overhead w/ plate
10 Hand Hops
- 5. Cool Down Stretch / Foam Roll
Thursday March 9th:
- 1. Stretch
- 2. Warm up: 100′ High skips, 15 Air Squats
- 3. Every minute on the minute for 10 minutes:
1st Minute: 5-6 Parallete Pass Throughs
2nd Minute: 1-2 Wall Climbs
- 4. Every minute on the minute for 12 minutes:
6 Wallballs
8 Ball Slams
- 5. Cool Down Stretch / Foam Roll
Friday March 10th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
- 3. Push Press: 4, 4, 4, 4
*10 Hanging Knee Raises Between Each Set
- 4. As many Rounds as possible in 16 minutes:
8 Ring Rows
8 Sit ups
8 Box Jumps or Step ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 