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 24th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
- 3. Every 2 Minutes for 8 Sets:
1st 4 Sets: 3 Front Squat
2nd 4 Sets: 3 Back Squat
- 4. For Time:
800 Meter Run
Rest 2 minutes, Then:
30 Burpees
30 Calorie Row
- 5. Cool Down Stretch / Foam Roll
Tuesday April 25th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
- 3. Every 90 Sec for 6 Sets:
3 Pull ups + Negative Pull up
- 4. As Many Rounds as possible in 15 minutes:
1 Wall Climb
10 Bench Sit ups
10 Lateral Bench Jumps
- 5. Cool Down Stretch / Foam Roll
Wednesday April 26th:
- 1. Stretch
- 2. Warm up: 2 Rounds: 4 Push ups, 8 Vertical Jumps
- 3. Push Jerks: 5, 5, 5
- 4. 3 Rounds for Time:
20 Wallballs
40 Ball Slams
80 Single unders
- 5. Cool Down Stretch / Foam Roll
Thursday April 27th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Back Petal
- 3. 3 Sets of Max Reps: Kettlebell Swings
(Rest 3 minutes between each set)
- 4. As many Rounds as possible in 20 minutes:
400 Meter Run
20 Shoulder to Overhead
- 5. Cool Down Stretch / Foam Roll
Friday April 28th:
- 1. Stretch
- 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
- 3. Bench Press: 6, 6, 6, 6
* 10 Glute Ham Sit ups between each set
- 4. 5 Rounds for Time:
10 Front Squats
10 Jumping Pull ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 