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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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

HavocFIT September 13th – 15th

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. Stretch

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

3. Bench Press: 3, 3, 3, 3

4. As many rounds as possible in 15 minutes:

5 Deadlifts

5 Pull ups

5 Box jumps

5. Cool Down Stretch / Foam Roll

Friday September 15th: 

1. Stretch

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

3. Every minute on the minute for 10 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

HavocFIT September 5th – 8th

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. Stretch

2. Warm up: 2 Rounds: 50′ Bear Crawl, 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: 5 Box Jumps

2nd: 6-10 Glute ham sit ups

3rd: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday September 7th:

1. Stretch

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

3. Bench Press: 4, 4, 4, 4

4. Increase by 1 Rep each round for 12 minutes:

Front Squat

Burpee

5. Cool Down Stretch / Foam Roll

Friday September 8th: 

1. Stretch

2. Warm Up: 1000 Meter Row

3. For Time:

800 Meter Run

40 Power Wallballs

40 Double Legged Mountain Climbers

40 Push Press

40 Mountain Climbers

800 Meter Run

5. Cool Down Stretch / Foam Roll

HavocFIT August 28th – September 1st

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: 8 Jumping Pull ups Or 8 Ring Rows, 100 Meter Run

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

1st minute: 30 Sec of Ring Rows

2nd minute: 3 Strict Press

4. For Time:

30, 25, 20, 15, 10, 5

Ball Slam

Sit up

5. Cool Down Stretch / Foam Roll

Wednesday August 30th:

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: 2 Wall Climbs

3rd: 30 sec calorie row

5. Cool Down Stretch / Foam Roll

Thursday August 31st:

1. Stretch

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

3. Bench Press: 5, 5, 5, 5

4. As many Rounds as possible in 15 min:

20 Kettlebell Swings

10 Lunges w plate Overhead

5 Burpees

5. Cool Down Stretch / Foam Roll

Friday September 1st: 

1. Stretch

2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers

3. Start the workout with a 2000 Meter Row Then:

5 Rounds For Time:

1 Rope Climb or Rope up/down from floor

5 Push Press

5 Front Squats

5. Cool Down Stretch / Foam Roll

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

HavocFIT August 14th – August 18th

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. Warm up: 2 Rounds: 100 meter Run, 50′ Bear Brawl

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

1st: 1-2 Wall Climbs

2nd: 45 Sec Jump Rope

4. For Time:

20 Strict Press

20 Push Press

20 Jerks

*  If you put down the bar do 3 Burpees over the bar *

5. Cool Down Stretch / Foam Roll

Wednesday August 16th:

1. Stretch

2. Warm up: 2 Rounds: 200 Meter Row, 8 Toes to Bar

3. 10 minutes of: Toes to bar practice

4. Every minute on the minute for 30 minutes:

1st: 30 Sec Power Wallballs

2nd: 45 Sec Calorie Row

3rd: 2 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday August 17th:

1. Stretch

2. Warm up: 1000 Meter Row

3. Dumbbell Snatch Ladder:

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. 10 Rounds for Time:

3 Bench Press

4 Glute Ham Sit ups

5 Box Jumps

5. Cool Down Stretch / Foam Roll

Friday August 18th: 

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: 30 Sec overhead hold w/ two Kettlebells

2nd: 20-30 Sec Jumping Lunges

4. For Time:

2000 Meter Row

200 Ball Slams

5. Cool Down Stretch / Foam Roll

HavocFIT August 7th – 11th

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′ Sprint, 50′ Back Pedal, 10 Lunges

3. Every minute on the minute for 16 minutes:

1st: 30-45 Sec Wall Sit (add weight if you can)

2nd: 45 Sec Jump Rope

4. For Time:

10 Strict Press

20 Goblet Squats

10 Push Press (add weight)

20 Goblet Squats

10 Jerks (add weight)

20 Goblet Squats

 

5. Cool Down Stretch / Foam Roll

Wednesday August 9th:

1. Stretch

2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar

3. 10 minutes of: Kipping Pull up skill work

4. Every minute on the minute for 30 minutes:

1st: 1 Rope Climb or 2 Rope Pull up/down

2nd: 30 sec of Plate Walk Overs

3rd: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday August 10th:

1. Stretch

2. Warm up: 1000 Meter Row

3. “Fight Gone Bad”

Three rounds of:
Wall-ball
Sumo Deadlift high-pull
Box Jump
Push-press
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

5. Cool Down Stretch / Foam Roll

Friday August 11th: 

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: 45 Sec overhead hold

2nd: 30 Sec pull ups

4. AMRAP in 20 minutes:

400 Meter Run

40 Kettlebell Swings

40 Ball Slams

5. Cool Down Stretch / Foam Roll

HavocFIT July 31st – August 4th

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: 50′ Sprint, 50′ Back Pedal, 10 Lunges

3. Every minute on the minute for 16 minutes:

1st: 30-45 Sec Wall Sit (add weight if you can)

2nd: 100 Meter Sprint

4. For Time:

5 Wall Climbs

50 Single Unders

25 Push ups

50 Single Unders

5 Wall Climbs

5. Cool Down Stretch / Foam Roll

Wednesday August 2nd:

1. Stretch

2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar

3. 10 minutes of: Kipping Pull up skill work

4. Every minute on the minute for 30 minutes:

1st: 5-10 Ring Rows

2nd: 3-6 Burpees over Bar

3rd: 4 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday August 3rd:

1. Stretch

2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl

3. Every 2 minutes for 10 Sets of:

150 Meter Row Sprint

Right # of Power Wallballs

4. 5 Rounds not for time:

1 Turkish get up per arm

5-10 Ab Wheel Roll Outs

5. Cool Down Stretch / Foam Roll

Friday August 4th: 

1. Stretch

2. Warm Up: 1000 Meter Row

3. “The Filthy fifty”

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges (single count)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

5. Cool Down Stretch / Foam Roll

HavocFIT July 24th – July 28th

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 sec Handstand Hold or plank, 10 Lunges

3. Every minute on the minute for 12 minutes:

1st: 30-45 Sec Wall Sit

2nd: 45 Sec Jump Rope

4. For Time:

10 Strict Press

20 Wall Balls

40 Sit ups

80 Lateral Bench Jumps (Single Count)

40 Sit ups

20 Wall Balls

10 Strict Press

5. Cool Down Stretch / Foam Roll

Wednesday July 26th:

1. Stretch

2. Warm up: 2 Rounds: 200 Meter Run, 8 Toes to Bar

3. 10 minutes of: Kipping Pull up skill work

4. Every minute on the minute for 30 minutes:

1st: 1 Rope Climb or 2 Rope Pull up/down

2nd: 30 sec of Plate Walk Overs

3rd: 2 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday July 27th:

1. Stretch

2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl

3. Every 2 minutes for 10 Sets of:

150 Meter Row Sprint

Right # of Wallballs

4. 5 Rounds not for time:

10 Box Jumps

10 Bench Press

5. Cool Down Stretch / Foam Roll

Friday July 28th: 

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: 45 Sec overhead hold

2nd: 30 Sec pull ups

4. As many Rounds as possible in 20 minutes:

200 Meter Run

10 Push Press

5 Front Squats

5. Cool Down Stretch / Foam Roll