HavocFIT May 15th-19th

Monday May 15th:

  • 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 16th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every minute on the minute for 18 minutes:

 

1st minute: 2 Rope pull up downs or 1 Rope Climb

2nd minute: 4-6 Burpee Broad Jumps

3rd minute: 6-10 Glute Ham Sit ups

  • 4. As Many Rounds as possible in 8:

50′ Farmers Carry

50′ Back  petal

50′ Sprint

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday May 17th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
  • 3. Push Jerks: 2, 2, 2, 2, 2

*30 Single Unders or 15 Double Unders between each set

  • 4. 4 Rounds for Time:

10 Empty Bar Strict Press

15 Lateral Bench Jumps

20 Ball Slams

 

  • 5. Cool Down Stretch / Foam Roll

Thursday May 18th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
  • 3. Deadlift: 8, 8, 8

*200 Meter Run between each set

  • 4. As many Rounds as possible in 15 minutes:

100 Meter Rack Walk

10 Pull ups

10 Box Jumps or Step ups

  • 5. Cool Down Stretch / Foam Roll

Friday May 19th: 

  • 1. Stretch
  • 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
  • 3. Bench Press: 2, 2, 2, 2, 2

*10 Hanging Knee Raise Between Each Set

  • 4. 10 Rounds for Time:

5 Wallballs

5 Kettlebell Clean and Jerk (per arm)

  • 5. Cool Down Stretch / Foam Roll
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