HavocFIT August 21st – 25th

Monday August 21st:

1. Stretch

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

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

4. For Time:

Run Havoc Loop

20 Front Squats

20 Push Press

20 Thrusters

5. Cool Down Stretch / Foam Roll

Tuesday August 22nd:

1. Stretch

2. Warm up: 2 Rounds: 8 Jumping Pull ups Or 8 Ring Rows, 100 Meter Run

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

1st: 1 Rope Climb or 2 Rope up/downs

2nd: 30 Sec of Burpees

4. 3 Rounds for Time:

500 Meter Row

25 Kettlebell Swings

50 Jump Rope

 

5. Cool Down Stretch / Foam Roll

Wednesday August 23rd:

1. Stretch

2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups

3. 10 minutes of: Toes to bar practice

4. Every minute on the minute for 30 minutes:

1st: 5 Box Jumps

2nd: 30 sec of Power Wallballs

3rd: 1 Deadlift

5. Cool Down Stretch / Foam Roll

Thursday August 24th:

1. Stretch

2. Warm up: 2 Rounds: 8 Glute ham raise, 8 Burpees

3. Dumbbell Snatch Ladder: (NOT FOR TIME)

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. As many Rounds as possible in 10 minutes: 

3 Handstand Push ups or 1 Wall Climb

100′ Farmers Carry

50 Switch Steps

5. Cool Down Stretch / Foam Roll

Friday August 25th: 

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 min: 30 Sec overhead hold w/ two Kettlebells

2nd min: 30-45 Sec Wall Sit

4. For Time:

20 Pull ups

15 Front Squats

10 Calorie Row

5 Burpees over the bar

10 Calorie Row

15 Front Squats

20 Pull ups

 

5. Cool Down Stretch / Foam Roll

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