HavocFIT May 8th – 12th

Monday May 8th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

• 3. Every minute on the minute for 12 Sets:

1st  6 Sets: 1 Front Squat

2nd 6 Sets: 1 Back Squat

•  4. For Time:

1000 Meter Row

50 Kettlebell Swings

500 Meter Row

25 Kettlebell Swings

250 Meter Row

• 5. Cool Down Stretch / Foam Roll

Tuesday May 9th:

• 1. Stretch

• 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

• 3. Every 90 Sec for 6 Sets:

5 Pull ups

20 Single Unders or 10 Double Unders

• 4. As Many Rounds as possible in 12:

3 Medball Burpees

6 Wallballs

12 Ball Slams

• 5. Cool Down Stretch / Foam Roll

Wednesday May 10th:

• 1. Stretch

• 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps

• 3. Push Jerks: 3, 3, 3, 3

*6 Ab wheel roll outs between each

• 4. 6 Rounds for Time:

6 Push Press

6 Australian Pull ups

6 Lateral Bench Jumps

• 5. Cool Down Stretch / Foam Roll

Thursday May 11th:

• 1. Stretch

• 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips

• 3. Deadlift: 10, 10, 10

*20 Mountain Climbers between each set

• 4. As many Rounds as possible in 16 minutes:

200 Meter Run

20 Sit ups

20 Air squats

• 5. Cool Down Stretch / Foam Roll

Friday May 12th: 

• 1. Stretch

• 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees

• 3. Bench Press: 3, 3, 3, 3, 3

* 6 Glute Ham Sit ups between each set

• 4. 10 Rounds for Time:

50′ Bear Crawl

50′ Back Petal

50′ Sprint

• 5. Cool Down Stretch / Foam Roll