HavocFIT August 7th – 11th

Monday August 7th:

1. Stretch

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

3. Back Squat: 6, 4, 2, 2, 2 (Increase weight)

4. 4 For Time:

200 Meter Run

20 Burpees

200 Meter Row

 

5. Cool Down Stretch / Foam Roll

Tuesday August 8th:

1. Stretch

2. Warm up: 2 Rounds: 50′ Sprint, 50′ Back Pedal, 10 Lunges

3. Every minute on the minute for 16 minutes:

1st: 30-45 Sec Wall Sit (add weight if you can)

2nd: 45 Sec Jump Rope

4. For Time:

10 Strict Press

20 Goblet Squats

10 Push Press (add weight)

20 Goblet Squats

10 Jerks (add weight)

20 Goblet Squats

 

5. Cool Down Stretch / Foam Roll

Wednesday August 9th:

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: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday August 10th:

1. Stretch

2. Warm up: 1000 Meter Row

3. “Fight Gone Bad”

Three rounds of:
Wall-ball
Sumo Deadlift high-pull
Box Jump
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

5. Cool Down Stretch / Foam Roll

Friday August 11th: 

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. AMRAP in 20 minutes:

400 Meter Run

40 Kettlebell Swings

40 Ball Slams

5. Cool Down Stretch / Foam Roll

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