HavocFIT June 26th – 30th

Monday June 26th:

1. Stretch

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

3. Lunges Per Leg: 4, 4, 4, 4, 4 (Increase weight each set)

*5-10 push ups between each set*

4. 3 Rounds For Time:

400 Meter Run

20 Wallballs

5. Cool Down Stretch / Foam Roll

Tuesday June 27th:

1. Stretch

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

3. For 5 sets:

30 sec of max pull ups

1 minute 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 28th:

1. Stretch

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

3. Strict Press: 2, 2, 2, 2, 2

*8 Glute ham sit ups between each set*

4. 5 Rounds not for Time:

8 Back Squats

2 Rope Pull up downs or 1 Rope Climb

5. Cool Down Stretch / Foam Roll

Thursday June 29th:

1. Stretch

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

3. For 5 Sets:

30 sec or max Push ups

1 minute of rest

4. As many Rounds as possible in 20 minutes:

30 Kettlebell Swings

300 Meter Run

30 Ball Slams

5. Cool Down Stretch / Foam Roll

Friday June 30th: 

1. Stretch

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

3. Deadlift: 10 sets of 1 Rep (Increase weight to a heavy single!)

*100 Meter Run between each set

4. For Time:

5  Wall Climbs

50′ Burpee Broad Jumps

4 Wall Climbs

40′ Burpee Broad Jumps

3 Wall Climbs

30′ Burpee Broad Jumps

2 Wall Climbs

20′ Burpee Broad Jumps

1 Wall Climb

10′ Burpee Broad Jumps

5. Cool Down Stretch / Foam Roll

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