HavocFIT June 19th – 23rd

Monday June 19th:

1. Stretch

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

3. Lunges Per Leg: 6, 6, 6, 6 (Increase weight each set)

*5-10 push ups between each set*

4. 3 Rounds For Time:

12 Push Press

24 Switch Steps

12 Russian Twists w/ plate

5. Cool Down Stretch / Foam Roll

Tuesday June 20th:

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:

1000 Meter Row

50 Plate Ground to Overhead

50 Plate Walkovers

1000 Meter Row

5. Cool Down Stretch / Foam Roll

Wednesday June 21st:

1. Stretch

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

3. Strict Press: 3, 3, 3, 3, 3

*8 Glute ham sit ups between each set*

4. 4 Rounds not for Time:

10 Back Squats

20 Hand Planted Bench Jumps

5. Cool Down Stretch / Foam Roll

Thursday June 22nd:

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. As many Rounds as possible in 15 minutes:

300 Meter Run

15 Kettlebell Swings

15 Double legged Mountain Climbers

5. Cool Down Stretch / Foam Roll

Friday June 23rd: 

1. Stretch

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

3. Deadlift: 2, 2, 2, 2, 2

*100 Meter Run between each set

4. For Time:

100, 80, 60, 40, 20

Single Unders

50, 40, 30, 20, 10

Ball Slams

5. Cool Down Stretch / Foam Roll

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