HavocFIT April 10th – 14th

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
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