HavocFIT March 6th – 10th

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
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s