HavocFIT March 27th – 31st

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
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