HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday March 27th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Front Squat: 2, 2, 2, 6 (decrease weight for set of 6)
*6 Glute Ham Sit ups between each set
- 4. Back Squat: 2, 2, 2, 6 (decrease weight for set of 6)
*6 Glute Ham Sit ups between each set
- 5. As many Rounds as possible in 8 minutes:
4 Hand Hops
16 Single Unders
- 6. Cool Down Stretch / Foam Roll
Tuesday March 28th:
- 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 switch steps
- 4. Start with a 400 Meter Run
Then: 10 Rounds for Time:
5 Push Press
5 Burpees over bar
- 5. Cool Down Stretch / Foam Roll
Wednesday March 29th:
- 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 Walk Climb
- 4. For Time:
30 Calorie Row
30 Hanging Knee Raise
30 Goblet Squats
30 Ring Rows
30 Kettlebell Swings
30 Calorie Row
- 5. Cool Down Stretch / Foam Roll
Thursday March 30th:
- 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: 5-10 Lunges per leg
2nd Minute: 10-20 Ball Slams
3rd Minute: 100 Meter Sprint
*Choose the right number and stick to it. Should take about 25-30 sec in first round
- 4. Cool Down Stretch / Foam Roll
Friday March 31st:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
- 3. Push Press: Find 1 Rep Max
- 4. Max set of Push Press @ 50% your max
- 5. Max Reps in 10 minutes of:
Minutes 0-2: Air Squats
Minutes 2-4: Push ups
Minutes 4-6: Sit ups
Minutes 6-8: Wallballs
Minutes 8-10: Burpees
- 6. Cool Down Stretch / Foam Roll
CrossFit Havoc 