HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday March 20th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Front Squat: 3, 3, 3, 9 (decrease weight for set of 9)
*6 Glute Ham Sit ups between each set
- 4. Back Squat: 3, 3, 3, 9 (decrease weight for set of 9)
*6 Glute Ham Sit ups between each set
- 5. As many Rounds as possible in 9 minutes:
3 Push ups
6 Kettlebell Swings
- 6. Cool Down Stretch / Foam Roll
Tuesday March 21st:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 100′ High Skips
- 3. Every minute on the minute for 12 minutes:
1st: 3-5 Pull ups
2nd: 45 seconds of jump rope
- 4. For Time:
2000 Meter Row
50 Walking Lunges
25 Burpees
- 5. Cool Down Stretch / Foam Roll
Wednesday March 22nd:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second handstand hold, 5 Push ups, 5 Tuck Jumps
- 3. Max Rep Strict Press: with empty bar
- 4. Max: Wall Sit
- 5. Max: Plank (choose elbows or hands, no switching during attempt)
6. For Time:
1 Mile Run
- 5. Cool Down Stretch / Foam Roll
Thursday March 23rd:
- 1. Stretch
- 2. Warm up: 3 Rounds: 30 sec bottom of squat hold, 50′ bear crawl
- 3. Every minute on the minute for 30 minutes:
1st Minute: 10-20 Air Squats
2nd Minute: 10-20 Power Wallballs
3rd Minute: 6-10 Calorie Row
*Choose the right number and stick to it. Should take about 25-30 sec in first round
- 5. Cool Down Stretch / Foam Roll
Friday March 24th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
- 3. Push Press: 2, 2, 2, 2
*10 Hanging Knee Raises Between Each Set
- 4. As many Rounds as possible in 15 minutes:
10 Russian Twist w/ plate
10 Vertical Jumps to a touch
10 Plate Ground to Overhead
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 