FYI: THIS MONTHS 7 AM CLASS IS FREE TO ALL NEW MEMBERS!!!
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday April 3rd:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Every minute on the minute for 12 minutes:
1st 6 minutes: 1 Front Squat
2nd 6 minutes: 1 Back Squat
- 5. For Time:
800 Meter Run
80 Singles
800 Meter Row
80 Singles
- 6. Cool Down Stretch / Foam Roll
Tuesday April 4th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
- 3. Every minute on the minute for 12 minutes:
1st: 3-5 Pull ups
2nd: 1-3 Negative Pull ups
- 4. As Many Rounds as possible in 14 minutes:
5 Toes to rings
10 Calorie Row
15 Elevated push ups
- 5. Cool Down Stretch / Foam Roll
Wednesday April 5th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
- 3. Every Minute on the minute for 8 minutes:
1 Strict Press + 2 Push Press
- 4. 12 Rounds for Time:
3 Deadlifts
6 Glute Ham Sit ups to straight
12 Kettlebell Swings
- 5. Cool Down Stretch / Foam Roll
Thursday April 6th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Backwards shuffle
- 3. Every 90 Seconds for 10 Sets:
100 Meter Sprint
- 4. 5 Rounds:
5 Step up press per leg
5 Burpee box overs
- 5. Cool Down Stretch / Foam Roll
Friday April 7th:
- 1. Stretch
- 2. Warm Up: 500 Meter Row
- 3. Tabata: Jump rope
- 4. As many Rounds as possible in 20 minutes:
200 Meter Run
10 Power Wallballs
10 Med Ball Sit ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 