HavocFIT May 22nd – 26th

Monday May 22nd:

1. Stretch

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

3. 20 minutes to find max:

Front Squat

4. For Time:

800 Meter Run

40 Burpees

5. Cool Down Stretch / Foam Roll

Tuesday May 23rd:

1. Stretch

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

3. Every minute on the minute for 16 minutes:

1st minute: 30 sec pull ups

2nd minute: 30 sec jump rope or double unders

3rd minute: 30 sec Overhead hold

4th minute: 100 Meter Sprint

4. As Many Rounds as possible in 10:

5 Push ups

10 Jumping Pull ups

15 Air Squats

5. Cool Down Stretch / Foam Roll

Wednesday May 24th:

1. Stretch

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

3. Every minute on the minute for 12 sets: 1 Push Jerk

4. 6 Rounds for Time:

10 Power Wallballs

10 Medicine Ball Sit ups

5. Cool Down Stretch / Foam Roll

Thursday May 25th:

1. Stretch

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

3. Deadlift: 6, 6, 6, 6

*200 Meter Run between each set

4. As many Rounds as possible in 12 minutes:

3 Burpees over Bar

6 Push Press

12 Calorie Row

5. Cool Down Stretch / Foam Roll

Friday May 26th: 

1. Stretch

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

3. 20 minutes to find max: Bench Press

4. 10 Rounds for Time:

6 Walking Lunges w/ bar or plate

6 Glute Ham Sit 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