HavocFIT September 18th – 22nd

Monday September 18th:

1. Stretch

2. Warm Up: 2 Rounds: 30 sec bottom of squat hold, 10 Banded good mornings

3. Every 90 seconds for 10 sets: (15 minutes)

2 Backsquats

4. For Time:

200 Meter Run

200 Meter Row

400 Meter Run

400 Meter Row

600 Meter Run

600 Meter Row

5. Cool Down Stretch / Foam Roll

Tuesday September 19th:

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: (16 minutes)

1st minute: 30 Sec of Ring Rows

2nd minute: 2 Strict Press

4. As many rounds as possible in 15 minutes:

100′ Farmers Carry

10 Burpees

10 Wallballs

100 Single Unders

5. Cool Down Stretch / Foam Roll

Wednesday September 20th:

1. Stretch

2. Warm up: 2 Rounds: 30 Sec Pull up dead hang, 10 Sit ups

3. 10 minutes: Work on kipping skills Pull ups or Toes to bar

4. Every minute on the minute for 30 minutes:

1st: 2 Deadlifts

2nd: 2 Wall Climbs

3rd: 30 sec calorie row

5. Cool Down Stretch / Foam Roll

Thursday September 21st:

1. Stretch

2. Warm up: 2 Rounds: 6 Toes to bar, 6 push ups

3. Bench Press: 2, 2, 2, 2, 2

4. 6 Rounds for Time:

4 Front Squats

8 Pull ups

16 Sit ups

5. Cool Down Stretch / Foam Roll

Friday September 22nd: 

1. Stretch

2.  Warm up: 2 Rounds: 10 Back extensions, 30 sec Handstand Hold

3. Kettlebell Swings: 20, 20, 20, 20

4. For Time:

20, 15, 10, 5

Push Press

Mountain Climbers (per leg)

5. Cool Down Stretch / Foam Roll

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s