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 10th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Every 2 Minutes for 6 Sets:
1st 3 Sets: 5 Front Squat
2nd 3 Sets: 5 Back Squat
- 5. For Time:
1000 Meter Row
50 Kettlebell Swings
25 Toes to Rings
- 6. Cool Down Stretch / Foam Roll
Tuesday April 11th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
- 3. Every minute on the minute for 12 minutes:
1st: 1-2 Rope Pull up downs
2nd: 3-8 Burpees
- 4. As Many Rounds as possible in 12 minutes:
6 Thrusters (Barbell or Dumbell)
12 Double unders or 24 Singles
- 5. Cool Down Stretch / Foam Roll
Wednesday April 12th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
- 3. Every Minute on the minute for 8 minutes:
2 Push Press
- 4. 6 Rounds for Time:
200 Meter Run
5 Floor Wipers
5 Ring Push ups
- 5. Cool Down Stretch / Foam Roll
Thursday April 13th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Bear Crawl
- 3. Every 90 Seconds for 10 Sets:
100 Meter Row Sprint
- 4. For Time:
20, 15, 10, 5
Deadlifts
Wallballs
- 5. Cool Down Stretch / Foam Roll
Friday April 14th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
- 3. Bench Press: 10, 10, 10
* 10 Glute Ham Sit ups between each set
- 4. As many Rounds as possible in 14 minutes:
Start with a 400 Meter Run, Then:
AMRAP:
5 Pull ups
5 Dumbbell Clean and Jerk (Two dumbbells)
5 Double Legged Mountain Climbers
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 