HavocFIT March 20th – 24th

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
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