HavocFIT May 1st – 5th

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
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