HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!
Monday May 1st:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
- 3. Every 90 seconds for 10 Sets:
1st 5 Sets: 2 Front Squat
2nd 5 Sets: 2 Back Squat
- 4. For Time:
1 Mile Run
- 5. Cool Down Stretch / Foam Roll
Tuesday May 2nd:
- 1. Stretch
- 2. Warm up: 2 Rounds: 10 Ring Rows, 10 Mountain Climbers
- 3. Every 90 Sec for 6 Sets:
5 Pull ups
- 4. As Many Rounds as possible in 10:
5 Hanging Knee Raises
10 Kettlebell Swings
20 Single Unders
- 5. Cool Down Stretch / Foam Roll
Wednesday May 3rd:
- 1. Stretch
- 2. Warm up: 2 Rounds: 4 Push ups, 8 Vertical Jumps
- 3. Push Jerks: 4, 4, 4
*8 Ab wheel roll outs between each
- 4. 3 Rounds for Time:
300 Meter Row
15 Burpees
30 Ball Slams
15 Wallballs
- 5. Cool Down Stretch / Foam Roll
Thursday May 4th:
- 1. Stretch
- 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
- 3. 2000 Meter Row Max
- 4. As many Rounds as possible in 12 minutes:
50′ Walking Lunge
10 Plate Ground to Overhead
10 Plate Walk Overs
- 5. Cool Down Stretch / Foam Roll
Friday May 5th:
- 1. Stretch
- 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
- 3. Bench Press: 4, 4, 4, 4
* 10 Glute Ham Sit ups between each set
- 4. 5 Rounds for Time:
10 Deadlifts
10 Australian Pull ups
- 5. Cool Down Stretch / Foam Roll
CrossFit Havoc 