HavocFIT June 26th – 30th

Monday June 26th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. Lunges Per Leg: 4, 4, 4, 4, 4 (Increase weight each set)

*5-10 push ups between each set*

4. 3 Rounds For Time:

400 Meter Run

20 Wallballs

5. Cool Down Stretch / Foam Roll

Tuesday June 27th:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. For 5 sets:

30 sec of max pull ups

1 minute of rest

4. For Time:

1000 Meter Row

50 Plate Ground to Overhead

50 Plate Walkovers

1000 Meter Row

5. Cool Down Stretch / Foam Roll

Wednesday June 28th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar

3. Strict Press: 2, 2, 2, 2, 2

*8 Glute ham sit ups between each set*

4. 5 Rounds not for Time:

8 Back Squats

2 Rope Pull up downs or 1 Rope Climb

5. Cool Down Stretch / Foam Roll

Thursday June 29th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups

3. For 5 Sets:

30 sec or max Push ups

1 minute of rest

4. As many Rounds as possible in 20 minutes:

30 Kettlebell Swings

300 Meter Run

30 Ball Slams

5. Cool Down Stretch / Foam Roll

Friday June 30th: 

1. Stretch

2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges

3. Deadlift: 10 sets of 1 Rep (Increase weight to a heavy single!)

*100 Meter Run between each set

4. For Time:

5  Wall Climbs

50′ Burpee Broad Jumps

4 Wall Climbs

40′ Burpee Broad Jumps

3 Wall Climbs

30′ Burpee Broad Jumps

2 Wall Climbs

20′ Burpee Broad Jumps

1 Wall Climb

10′ Burpee Broad Jumps

5. Cool Down Stretch / Foam Roll

HavocFIT June 19th – 23rd

Monday June 19th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. Lunges Per Leg: 6, 6, 6, 6 (Increase weight each set)

*5-10 push ups between each set*

4. 3 Rounds For Time:

12 Push Press

24 Switch Steps

12 Russian Twists w/ plate

5. Cool Down Stretch / Foam Roll

Tuesday June 20th:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. Every 3 minutes for 5 sets:

1 minute of max pull ups

2 minutes of rest

4. For Time:

1000 Meter Row

50 Plate Ground to Overhead

50 Plate Walkovers

1000 Meter Row

5. Cool Down Stretch / Foam Roll

Wednesday June 21st:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar

3. Strict Press: 3, 3, 3, 3, 3

*8 Glute ham sit ups between each set*

4. 4 Rounds not for Time:

10 Back Squats

20 Hand Planted Bench Jumps

5. Cool Down Stretch / Foam Roll

Thursday June 22nd:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups

3. 30 Seconds on 30 Seconds off for 5 Sets:

Push ups

30 Seconds on 1 minute off for 5 Sets:

Push ups

4. As many Rounds as possible in 15 minutes:

300 Meter Run

15 Kettlebell Swings

15 Double legged Mountain Climbers

5. Cool Down Stretch / Foam Roll

Friday June 23rd: 

1. Stretch

2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges

3. Deadlift: 2, 2, 2, 2, 2

*100 Meter Run between each set

4. For Time:

100, 80, 60, 40, 20

Single Unders

50, 40, 30, 20, 10

Ball Slams

5. Cool Down Stretch / Foam Roll

HavocFIT June 12th – 16th

Monday June 12th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. Lunges Per Leg: 8, 8, 8, 8 (Increase weight each set)

*5-10 push ups between each set*

4. 10 Rounds not for Time:

5 Parallette Pass Throughs

5 Push Press (Increase weight as you go)

5. Cool Down Stretch / Foam Roll

Tuesday June 13th:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. Every 3 minutes for 5 sets:

1 minute of max pull ups

2 minutes of rest

4. For Time:

800 Meter Run

8 Wall Climbs

160 Single Unders

8 Burpee Broad Jumps

800 Meter Run

5. Cool Down Stretch / Foam Roll

Wednesday June 14th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar

3. Strict Press: 4, 4, 4, 4

*10 Glute ham sit ups between each set*

4. As many Rounds as possible in 12 minutes:

6 Front Squats

3 Burpees over bar

6 Calorie Row

5. Cool Down Stretch / Foam Roll

Thursday June 15th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups

3. 30 Seconds on 30 Seconds off for 5 Sets:

Push ups

30 Seconds on 1 minute off for 5 Sets:

Push ups

4. 4 Rounds for Time:

200 Meter Run

4 Rope Pull up/downs

20 Kettlebell Swings

5. Cool Down Stretch / Foam Roll

Friday June 16th: 

1. Stretch

2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges

3. Deadlift: 3, 3, 3, 3, 3

*200 Meter Run between each set

4. For Time:

30, 20, 10

Wallballs

Hanging Knee Raise

5. Cool Down Stretch / Foam Roll

HavocFit June 5th – 9th

Monday June 5th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. Lunges Per Leg: 10, 10, 10 (Increase weight each set)

*5-10 push ups between each set*

4. As many Rounds as possible in 10 minutes:

10 Kettlebell or Dumbbell Presses

100′ Farmers Carry

100′ Bear Crawl

5. Cool Down Stretch / Foam Roll

Tuesday June 6th:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. Every 3 minutes for 5 sets:

1 minute of max pull ups

2 minutes of rest

4. 3 Rounds for Time:

300 Meter Run

15 Burpees

15 Wallballs

5. Cool Down Stretch / Foam Roll

Wednesday June 7th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps

3. Strict Press: 5, 5, 5, 5

*10 Glute ham sit ups between each set*

4. For Time:

20 Back Squats

100 Ball Slams

20 Back Squats

5. Cool Down Stretch / Foam Roll

Thursday June 8th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips

3. 30 Seconds on 30 Seconds off for 5 Sets:

Push ups

30 Seconds on 1 minute off for 5 Sets:

Push ups

4. As many Rounds as possible in 8 minutes:

20 Jump Rope

10 Sit ups

5. Cool Down Stretch / Foam Roll

Friday June 9th: 

1. Stretch

2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees

3. Deadlift: 4, 4, 4, 4

*200 Meter Run between each set

4. 10 Rounds for Time:

3 Burpee box overs

3 Ring Rows

5. Cool Down Stretch / Foam Roll

HavocFIT May 29th – June 2nd

Monday May 29th:

One Class @ 9:00 a.m.

Come join us for “Murph”

Tuesday May 30th:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. Every 2 minutes for 10 sets:

1 Turkish Get Up per arm

4. As Many Rounds as possible in 8 minutes:

16 Single Unders or 8 Double Unders

8 Medicine Ball Sit ups

5. Cool Down Stretch / Foam Roll

Wednesday May 31st:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps

3. Every minute on the minute for 10 sets: 1 Strict Press + 10 Second Hold at top

4. 6 Rounds for Time:

10 Calorie Row

10 Kettlebell Swings

5. Cool Down Stretch / Foam Roll

Thursday June 1st:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips

3. Deadlift: 4, 4, 4, 4

*200 Meter Run between each set

4. As many Rounds as possible in 12 minutes:

6 Burpees

12 Lateral bench jumps

24 Ball Slams

5. Cool Down Stretch / Foam Roll

Friday May June 2nd: 

1. Stretch

2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees

3. Every minute on the minute for 8 minutes:

3 Bench Press

4. 2 Rounds for Time:

500 Meter Row

25 Jumping Pull ups

25 Empty Bar Push Press

5. Cool Down Stretch / Foam Roll

HavocFIT May 22nd – 26th

Monday May 22nd:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. 20 minutes to find max:

Front Squat

4. For Time:

800 Meter Run

40 Burpees

5. Cool Down Stretch / Foam Roll

Tuesday May 23rd:

1. Stretch

2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

3. Every minute on the minute for 16 minutes:

1st minute: 30 sec pull ups

2nd minute: 30 sec jump rope or double unders

3rd minute: 30 sec Overhead hold

4th minute: 100 Meter Sprint

4. As Many Rounds as possible in 10:

5 Push ups

10 Jumping Pull ups

15 Air Squats

5. Cool Down Stretch / Foam Roll

Wednesday May 24th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps

3. Every minute on the minute for 12 sets: 1 Push Jerk

4. 6 Rounds for Time:

10 Power Wallballs

10 Medicine Ball Sit ups

5. Cool Down Stretch / Foam Roll

Thursday May 25th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips

3. Deadlift: 6, 6, 6, 6

*200 Meter Run between each set

4. As many Rounds as possible in 12 minutes:

3 Burpees over Bar

6 Push Press

12 Calorie Row

5. Cool Down Stretch / Foam Roll

Friday May 26th: 

1. Stretch

2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees

3. 20 minutes to find max: Bench Press

4. 10 Rounds for Time:

6 Walking Lunges w/ bar or plate

6 Glute Ham Sit ups

5. Cool Down Stretch / Foam Roll

HavocFIT May 15th-19th

Monday May 15th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
  • 3. Every minute on the minute for 12 Sets:

1st  6 Sets: 1 Front Squat

2nd 6 Sets: 1 Back Squat

  •  4. For Time:

1000 Meter Row

50 Kettlebell Swings

500 Meter Row

25 Kettlebell Swings

250 Meter Row

  • 5. Cool Down Stretch / Foam Roll

Tuesday May 16th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every minute on the minute for 18 minutes:

 

1st minute: 2 Rope pull up downs or 1 Rope Climb

2nd minute: 4-6 Burpee Broad Jumps

3rd minute: 6-10 Glute Ham Sit ups

  • 4. As Many Rounds as possible in 8:

50′ Farmers Carry

50′ Back  petal

50′ Sprint

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday May 17th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
  • 3. Push Jerks: 2, 2, 2, 2, 2

*30 Single Unders or 15 Double Unders between each set

  • 4. 4 Rounds for Time:

10 Empty Bar Strict Press

15 Lateral Bench Jumps

20 Ball Slams

 

  • 5. Cool Down Stretch / Foam Roll

Thursday May 18th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
  • 3. Deadlift: 8, 8, 8

*200 Meter Run between each set

  • 4. As many Rounds as possible in 15 minutes:

100 Meter Rack Walk

10 Pull ups

10 Box Jumps or Step ups

  • 5. Cool Down Stretch / Foam Roll

Friday May 19th: 

  • 1. Stretch
  • 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
  • 3. Bench Press: 2, 2, 2, 2, 2

*10 Hanging Knee Raise Between Each Set

  • 4. 10 Rounds for Time:

5 Wallballs

5 Kettlebell Clean and Jerk (per arm)

  • 5. Cool Down Stretch / Foam Roll

HavocFIT May 8th – 12th

Monday May 8th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
  • 3. Every minute on the minute for 12 Sets:

1st  6 Sets: 1 Front Squat

2nd 6 Sets: 1 Back Squat

  •  4. For Time:

1000 Meter Row

50 Kettlebell Swings

500 Meter Row

25 Kettlebell Swings

250 Meter Row

  • 5. Cool Down Stretch / Foam Roll

Tuesday May 9th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every 90 Sec for 6 Sets:

5 Pull ups

20 Single Unders or 10 Double Unders

  • 4. As Many Rounds as possible in 12:

3 Medball Burpees

6 Wallballs

12 Ball Slams

  • 5. Cool Down Stretch / Foam Roll

Wednesday May 10th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Vertical Jumps
  • 3. Push Jerks: 3, 3, 3, 3

*6 Ab wheel roll outs between each

  • 4. 6 Rounds for Time:

6 Push Press

6 Australian Pull ups

6 Lateral Bench Jumps

  • 5. Cool Down Stretch / Foam Roll

Thursday May 11th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
  • 3. Deadlift: 10, 10, 10

*20 Mountain Climbers between each set

  • 4. As many Rounds as possible in 16 minutes:

200 Meter Run

20 Sit ups

20 Air squats

  • 5. Cool Down Stretch / Foam Roll

Friday May 12th: 

  • 1. Stretch
  • 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
  • 3. Bench Press: 3, 3, 3, 3, 3

* 6 Glute Ham Sit ups between each set

  • 4. 10 Rounds for Time:

50′ Bear Crawl

50′ Back Petal

50′ Sprint

  • 5. Cool Down Stretch / Foam Roll

HavocFIT May 1st – 5th

HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!

Monday May 1st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
  • 3. Every 90 seconds for 10 Sets:

1st  5 Sets: 2 Front Squat

2nd 5 Sets: 2 Back Squat

  •  4. For Time:

1 Mile Run

  • 5. Cool Down Stretch / Foam Roll

Tuesday May 2nd:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every 90 Sec for 6 Sets:

5 Pull ups

  • 4. As Many Rounds as possible in 10:

5 Hanging Knee Raises

10 Kettlebell Swings

20 Single Unders

  • 5. Cool Down Stretch / Foam Roll

Wednesday May 3rd:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 4 Push ups, 8 Vertical Jumps
  • 3. Push Jerks: 4, 4, 4

*8 Ab wheel roll outs between each

  • 4. 3 Rounds for Time:

300 Meter Row

15 Burpees

30 Ball Slams

15 Wallballs

  • 5. Cool Down Stretch / Foam Roll

Thursday May 4th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 Sec Plank, 100′ High Skips
  • 3. 2000 Meter Row Max
  • 4. As many Rounds as possible in 12 minutes:

50′ Walking Lunge

10 Plate Ground to Overhead

10 Plate Walk Overs

  • 5. Cool Down Stretch / Foam Roll

Friday May 5th: 

  • 1. Stretch
  • 2. Warm Up: 3 Rounds: 5 push ups, 5 Burpees
  • 3. Bench Press: 4, 4, 4, 4

* 10 Glute Ham Sit ups between each set

  • 4. 5 Rounds for Time:

10 Deadlifts

10 Australian Pull ups

  • 5. Cool Down Stretch / Foam Roll

HavocFIT April 24th – 28th

FYI: THIS MONTHS 7 AM CLASS IS FREE TO ALL NEW MEMBERS!!!

HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes!

Monday April 24th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups
  • 3. Every 2 Minutes for 8 Sets:

1st  4 Sets: 3 Front Squat

2nd 4 Sets: 3 Back Squat

  •  4. For Time:

800 Meter Run

Rest 2 minutes, Then:

30 Burpees

30 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

Tuesday April 25th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers

 

  • 3. Every 90 Sec for 6 Sets:

3 Pull ups + Negative Pull up

  • 4. As Many Rounds as possible in 15 minutes:

1 Wall Climb

10 Bench Sit ups

10 Lateral Bench Jumps

  • 5. Cool Down Stretch / Foam Roll

Wednesday April 26th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 4 Push ups, 8 Vertical Jumps
  • 3. Push Jerks: 5, 5, 5
  • 4. 3 Rounds for Time:

20 Wallballs

40 Ball Slams

80 Single unders

  • 5. Cool Down Stretch / Foam Roll

Thursday April 27th:

  • 1. Stretch

 

  • 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Back Petal

 

  • 3. 3 Sets of Max Reps: Kettlebell Swings

(Rest 3 minutes between each set)

  • 4. As many Rounds as possible in 20 minutes:

400 Meter Run

20 Shoulder to Overhead

  • 5. Cool Down Stretch / Foam Roll

Friday April 28th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
  • 3. Bench Press: 6, 6, 6, 6

* 10 Glute Ham Sit ups between each set

  • 4. 5 Rounds for Time:

10 Front Squats

10 Jumping Pull ups

  • 5. Cool Down Stretch / Foam Roll