HavocFIT April 3rd – April 7th

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
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