HavocFit June 5th – 9th

Monday June 5th:

1. Stretch

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

3. Lunges Per Leg: 10, 10, 10 (Increase weight each set)

*5-10 push ups between each set*

4. As many Rounds as possible in 10 minutes:

10 Kettlebell or Dumbbell Presses

100′ Farmers Carry

100′ Bear Crawl

5. Cool Down Stretch / Foam Roll

Tuesday June 6th:

1. Stretch

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

3. Every 3 minutes for 5 sets:

1 minute of max pull ups

2 minutes of rest

4. 3 Rounds for Time:

300 Meter Run

15 Burpees

15 Wallballs

5. Cool Down Stretch / Foam Roll

Wednesday June 7th:

1. Stretch

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

3. Strict Press: 5, 5, 5, 5

*10 Glute ham sit ups between each set*

4. For Time:

20 Back Squats

100 Ball Slams

20 Back Squats

5. Cool Down Stretch / Foam Roll

Thursday June 8th:

1. Stretch

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

3. 30 Seconds on 30 Seconds off for 5 Sets:

Push ups

30 Seconds on 1 minute off for 5 Sets:

Push ups

4. As many Rounds as possible in 8 minutes:

20 Jump Rope

10 Sit ups

5. Cool Down Stretch / Foam Roll

Friday June 9th: 

1. Stretch

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

3. Deadlift: 4, 4, 4, 4

*200 Meter Run between each set

4. 10 Rounds for Time:

3 Burpee box overs

3 Ring Rows

5. Cool Down Stretch / Foam Roll

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