HavocFIT July 17th – 21st

Monday July 17th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold

3. Back Squat: 12, 9, 6 (Increase weight)

4. For Time:

Havoc Loop Run

50 Burpees

5. Cool Down Stretch / Foam Roll

Tuesday July 18th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Lunges

3. Every minute on the minute for 12 minutes:

1st: 30-45 Sec Wall Sit

2nd: 30 Sec Mountain Climbers

4. 3 Rounds For Time:

5 Ring Push Ups

10 Lateral Barbell Jumps

20 Push Press

40 Jump Rope

5. Cool Down Stretch / Foam Roll

Wednesday July 19th:

1. Stretch

2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar

3. 10 minutes of: Kipping Pull up skill work

4. Every minute on the minute for 24 minutes:

1st: 8-15 Wallballs

2nd: 30 sec of Glute Ham Sit ups

3rd: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday July 20th:

1. Stretch

2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl

3. Every 2 minutes for 10 Sets of:

100 Meter Row Sprint

Right # of Kettlebell Swings

4. 4 Rounds not for time:

10 Hand Hops

10 Lunges w/ KB (overhead if you can)

5. Cool Down Stretch / Foam Roll

Friday July 21st: 

1. Stretch

2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers

3. Every minute on the minute for 12 minutes:

1st: 30 Sec overhead hold

2nd: 30 Sec pull ups

4. As many Rounds as possible in 20 minutes:

200 Meter Run

10 Bench Press

5 Dumbbell Thrusters

5. Cool Down Stretch / Foam Roll

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