Category Archives: HavocFIT

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 upsContinue reading “HavocFIT September 25th – 29th”

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 StretchContinue reading “HavocFIT September 18th – 22nd”

Wednesday September 13th: 1. Stretch 2. Warm up: 2 Rounds: 5 Burpees, 10 Sit ups 3. 10 minutes: Work on kipping skills Pull ups or Toes to bar 4. 3 Rounds for Time: 50′ Bear Crawl With Dumbbells 10 Dumbbell Thrusters 50′ Backwards Run 50′ Walking Lunges 5. Cool Down Stretch / Foam Roll Thursday September 14th: 1.Continue reading “HavocFIT September 13th – 15th”

Tuesday September 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 30 sec Handstand Hold 3. Every minute on the minute for 16 minutes: 1st minute: 2 Backsquats 2nd minute: 3 Strict Press 4. 3 Rounds for Time: 300 Meter Run 30 Kettlebell Swings 5. Cool Down Stretch / Foam Roll Wednesday September 6th: 1. StretchContinue reading “HavocFIT September 5th – 8th”

Monday August 28th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 2, 2, 2, 2, 2  (Increase weight) 4. 2 Rounds For Time: 400 Meter Run 80 Jump Rope 40 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday August 29th: 1. Stretch 2. Warm up: 2 Rounds: 8Continue reading “HavocFIT August 28th – September 1st”

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: 8Continue reading “HavocFIT August 21st – 25th”

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. WarmContinue reading “HavocFIT August 14th – August 18th”

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′Continue reading “HavocFIT August 7th – 11th”

Monday July 31st: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 8, 6, 4, 2 (Increase weight) 4. For Time: 1000 Meter Row 100 Ball Slams 500 Meter Row 50 Ball Slams 5. Cool Down Stretch / Foam Roll Tuesday August 1st: 1. Stretch 2. Warm up: 2 Rounds:Continue reading “HavocFIT July 31st – August 4th”

Monday July 24th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 10, 8, 6, 4 (Increase weight) 4. For Time: 800 Meter Run 40 Burpees 400 Meter Run 20 Burpees 5. Cool Down Stretch / Foam Roll Tuesday July 25th: 1. Stretch 2. Warm up: 2 Rounds: 45 secContinue reading “HavocFIT July 24th – July 28th”