HavocFIT August 14th – August 18th

Monday August 14th:

1. Stretch

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

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

4. 3 Rounds For Time:

10 Pull ups

10 Front Squats

10 Push ups

200 Meter Run

5. Cool Down Stretch / Foam Roll

Tuesday August 15th:

1. Stretch

2. Warm up: 2 Rounds: 100 meter Run, 50′ Bear Brawl

3. Every minute on the minute for 8 Sets each:

1st: 1-2 Wall Climbs

2nd: 45 Sec Jump Rope

4. For Time:

20 Strict Press

20 Push Press

20 Jerks

*  If you put down the bar do 3 Burpees over the bar *

5. Cool Down Stretch / Foam Roll

Wednesday August 16th:

1. Stretch

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

3. 10 minutes of: Toes to bar practice

4. Every minute on the minute for 30 minutes:

1st: 30 Sec Power Wallballs

2nd: 45 Sec Calorie Row

3rd: 2 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday August 17th:

1. Stretch

2. Warm up: 1000 Meter Row

3. Dumbbell Snatch Ladder:

5, 4, 3, 2, 1

(Increase weight as you go, start with lightest weight and do 5 per arm, then move up in weight and do 4 per arm and so on…)

4. 10 Rounds for Time:

3 Bench Press

4 Glute Ham Sit ups

5 Box Jumps

5. Cool Down Stretch / Foam Roll

Friday August 18th: 

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 w/ two Kettlebells

2nd: 20-30 Sec Jumping Lunges

4. For Time:

2000 Meter Row

200 Ball Slams

5. Cool Down Stretch / Foam Roll

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