HavocFIT March 13th – 17th

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
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