HavocFIT July 24th – July 28th

Monday July 24th:

1. Stretch

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

3. Back Squat: 10, 8, 6, 4 (Increase weight)

4. For Time:

800 Meter Run

40 Burpees

400 Meter Run

20 Burpees

5. Cool Down Stretch / Foam Roll

Tuesday July 25th:

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: 45 Sec Jump Rope

4. For Time:

10 Strict Press

20 Wall Balls

40 Sit ups

80 Lateral Bench Jumps (Single Count)

40 Sit ups

20 Wall Balls

10 Strict Press

5. Cool Down Stretch / Foam Roll

Wednesday July 26th:

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 30 minutes:

1st: 1 Rope Climb or 2 Rope Pull up/down

2nd: 30 sec of Plate Walk Overs

3rd: 2 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday July 27th:

1. Stretch

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

3. Every 2 minutes for 10 Sets of:

150 Meter Row Sprint

Right # of Wallballs

4. 5 Rounds not for time:

10 Box Jumps

10 Bench Press

5. Cool Down Stretch / Foam Roll

Friday July 28th: 

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: 45 Sec overhead hold

2nd: 30 Sec pull ups

4. As many Rounds as possible in 20 minutes:

200 Meter Run

10 Push Press

5 Front Squats

5. Cool Down Stretch / Foam Roll

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