HavocFIT September 25th – 29th

Monday September 25th:

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:

2000 Meter Row

5. Cool Down Stretch / Foam Roll

Tuesday September 26th:

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 12 minutes:

10 Med Ball Sit ups

20 Ball Slams

40 Jump Rope

5. Cool Down Stretch / Foam Roll

Wednesday September 27th:

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: 1 Deadlift

2nd: 1 Rope Climb or 2 Rope Pull up downs

3rd: 30 sec Burpees

5. Cool Down Stretch / Foam Roll

Thursday September 28th:

1. Stretch

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

3. Bench Press: 1, 1, 1, 1, 1, 1

4. 4 Rounds for Time:

12 Thrusters

200 Meter Run

5. Cool Down Stretch / Foam Roll

Friday September 29th: 

1. Stretch

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

3. Kettlebell Swings: 10, 10, 10, 10

4. For Time:

40, 30, 20, 10

Jumping Pull ups

Walking Lunges

Sit ups

5. Cool Down Stretch / Foam Roll

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