HavocFIT June 12th – 16th

Monday June 12th:

1. Stretch

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

3. Lunges Per Leg: 8, 8, 8, 8 (Increase weight each set)

*5-10 push ups between each set*

4. 10 Rounds not for Time:

5 Parallette Pass Throughs

5 Push Press (Increase weight as you go)

5. Cool Down Stretch / Foam Roll

Tuesday June 13th:

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. For Time:

800 Meter Run

8 Wall Climbs

160 Single Unders

8 Burpee Broad Jumps

800 Meter Run

5. Cool Down Stretch / Foam Roll

Wednesday June 14th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar

3. Strict Press: 4, 4, 4, 4

*10 Glute ham sit ups between each set*

4. As many Rounds as possible in 12 minutes:

6 Front Squats

3 Burpees over bar

6 Calorie Row

5. Cool Down Stretch / Foam Roll

Thursday June 15th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups

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

Push ups

30 Seconds on 1 minute off for 5 Sets:

Push ups

4. 4 Rounds for Time:

200 Meter Run

4 Rope Pull up/downs

20 Kettlebell Swings

5. Cool Down Stretch / Foam Roll

Friday June 16th: 

1. Stretch

2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges

3. Deadlift: 3, 3, 3, 3, 3

*200 Meter Run between each set

4. For Time:

30, 20, 10

Wallballs

Hanging Knee Raise

5. Cool Down Stretch / Foam Roll

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