HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday March 13th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Front Squat: 4, 4, 4, 8 (decrease weight for set of 8)
*6 Glute Ham Sit ups between each set
- 4. Back Squat: 4, 4, 4, 8 (decrease weight for set of 8)
*6 Glute Ham Sit ups between each set
- 5. As many Rounds as possible in 8 minutes:
4 Burpees
8 Kettlebell High Pulls
- 6. Cool Down Stretch / Foam Roll
Tuesday March 14th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 100′ High Skips
- 3. Every minute on the minute for 12 minutes:
1st: 1-2 Rope pull up-downs
2nd: 100′ Farmers carry w/ Kettlebells
- 4. For Time:
1000 Meter Row
100 Switch Steps (Double Count)
500 Meter Row
50 Renegade Row (25 Per Side)
- 5. Cool Down Stretch / Foam Roll
Wednesday March 15th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second handstand hold, 5 Push ups, 5 Tuck Jumps
- 3. Every minute on the minute for 10 minutes:
1 Strict Press + 1 Push Press + 1 Jerk
- 4. 5 Rounds For Time of:
10 Medball Sit ups
10 Air Squats Holding Ball
10 Power Wallballs
10 Mountain Climbers holding ball
- 5. Cool Down Stretch / Foam Roll
Thursday March 16th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 30 second plank hold, 100′ jog
- 3. Every minute on the minute for 10 minutes:
1st Minute: Pull up bar hang
2nd Minute: 30-45 seconds of jump rope
- 4. As many Rounds as possible in 16 minutes:
200 Meter Run
20 Kettlebell Swings
10 Pull ups/ Ring Rows
- 5. Cool Down Stretch / Foam Roll
Friday March 17th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
- 3. Push Press: 3, 3, 3, 3
*10 Hanging Knee Raises Between Each Set
- 4. 6 Rounds For Time:
10 Deadlifts
10 Latteral Barbell Jumps (Double Count)
10 Calorie Row
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 