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 17th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
- 3. Every 2 Minutes for 6 Sets:
1st 3 Sets: 4 Front Squat
2nd 3 Sets: 4 Back Squat
- 5. For Time:
800 Meter Run
40 Empty Bar Push Press
400 Meter Run
20 Empty Bar Push Press
- 6. Cool Down Stretch / Foam Roll
Tuesday April 18th:
- 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: 5-10 Burpees
- 4. As Many Rounds as possible in 15 minutes:
30 Switch Steps
15 Australian Pull Ups
30 Single Unders
15 Push Ups On Barbell
- 5. Cool Down Stretch / Foam Roll
Wednesday April 19th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
- 3. Every Minute on the minute for 10 minutes:
1 Push Press
- 4. 5 Rounds for Time:
200 Meter Row
20 Kettlebell Swings
- 5. Cool Down Stretch / Foam Roll
Thursday April 20th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Bear Crawl
- 3. Every 2 Minutes 6 Sets:
100 Meter Run
10 Wallballs
10 Ball Slams
- 4. For Time:
30 Glute Ham Sit ups
30 Step ups per leg
30 Plate Ground to Overhead
30 Plate walk overs
- 5. Cool Down Stretch / Foam Roll
Friday April 21st:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
- 3. Bench Press: 8, 8, 8
* 10 Russian Twist w/ plate between each set
- 4. Every Minute on the minute for 18 minutes
1st minute: 3 Deadlifts (increase weight as you go)
2nd minute: 5 Vertical Jumps
3rd minute: 6-12 Calories
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 