HavocFIT April 17th – 21st

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
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s