HavocFIT April 24th – 28th

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
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