HavocFIT March 27th – 31st

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

Monday March 27th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
  • 3. Front Squat: 2, 2, 2, 6 (decrease weight for set of 6)

*6 Glute Ham Sit ups between each set

  • 4. Back Squat: 2, 2, 2, 6 (decrease weight for set of 6)

*6 Glute Ham Sit ups between each set

  • 5. As many Rounds as possible in 8 minutes:

4 Hand Hops

16 Single Unders

  • 6. Cool Down Stretch / Foam Roll

Tuesday March 28th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 100′ High Skips
  • 3. Every minute on the minute for 12 minutes:

1st: 3-5 Pull ups

2nd: 45 seconds of switch steps

  • 4. Start with a 400 Meter Run

Then: 10 Rounds for Time:

5 Push Press

5 Burpees over bar

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 29th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 5 Push ups, 5 Tuck Jumps
  • 3. Every Minute on the minute for 10 minutes:

1 Walk Climb

  • 4. For Time:

30 Calorie Row

30 Hanging Knee Raise

30 Goblet Squats

30 Ring Rows

30 Kettlebell Swings

30 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

Thursday March 30th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 sec bottom of squat hold, 50′ bear crawl
  • 3. Every minute on the minute for 30 minutes:

1st Minute: 5-10 Lunges per leg

2nd Minute: 10-20 Ball Slams

3rd Minute: 100 Meter Sprint

*Choose the right number and stick to it. Should take about 25-30 sec in first round

  • 4. Cool Down Stretch / Foam Roll

Friday March 31st: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
  • 3. Push Press: Find 1 Rep Max
  • 4. Max set of Push Press @ 50% your max
  • 5. Max Reps in 10 minutes of:

Minutes 0-2: Air Squats

Minutes 2-4: Push ups

Minutes 4-6: Sit ups

Minutes 6-8: Wallballs

Minutes 8-10: Burpees

  • 6. Cool Down Stretch / Foam Roll

HavocFIT March 20th – 24th

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

Monday March 20th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
  • 3. Front Squat: 3, 3, 3, 9 (decrease weight for set of 9)

*6 Glute Ham Sit ups between each set

  • 4. Back Squat: 3, 3, 3, 9 (decrease weight for set of 9)

*6 Glute Ham Sit ups between each set

  • 5. As many Rounds as possible in 9 minutes:

3 Push ups

6 Kettlebell Swings

  • 6. Cool Down Stretch / Foam Roll

Tuesday March 21st:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 100′ High Skips
  • 3. Every minute on the minute for 12 minutes:

1st: 3-5 Pull ups

2nd: 45 seconds of jump rope

  • 4. For Time:

2000 Meter Row

50 Walking Lunges

25 Burpees

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 22nd:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 5 Push ups, 5 Tuck Jumps
  • 3. Max Rep Strict Press: with empty bar
  • 4. Max: Wall Sit
  • 5. Max: Plank (choose elbows or hands, no switching during attempt)

6. For Time:

1 Mile Run

  • 5. Cool Down Stretch / Foam Roll

Thursday March 23rd:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 sec bottom of squat hold, 50′ bear crawl
  • 3. Every minute on the minute for 30 minutes:

1st Minute: 10-20 Air Squats

2nd Minute: 10-20 Power Wallballs

3rd Minute: 6-10 Calorie Row

*Choose the right number and stick to it. Should take about 25-30 sec in first round

  • 5. Cool Down Stretch / Foam Roll

Friday March 24th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
  • 3. Push Press: 2, 2, 2, 2

*10 Hanging Knee Raises Between Each Set

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

10 Russian Twist w/ plate

10 Vertical Jumps to a touch

10 Plate Ground to Overhead

  • 5. Cool Down Stretch / Foam Roll

HavocFIT March 13th – 17th

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

Monday March 13th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
  • 3. Front Squat: 4, 4, 4, 8 (decrease weight for set of 8)

*6 Glute Ham Sit ups between each set

  • 4. Back Squat: 4, 4, 4, 8 (decrease weight for set of 8)

*6 Glute Ham Sit ups between each set

  • 5. As many Rounds as possible in 8 minutes:

4 Burpees

8 Kettlebell High Pulls

  • 6. Cool Down Stretch / Foam Roll

Tuesday March 14th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 100′ High Skips
  • 3. Every minute on the minute for 12 minutes:

1st: 1-2 Rope pull up-downs

2nd: 100′ Farmers carry w/ Kettlebells

  • 4. For Time:

1000 Meter Row

100 Switch Steps (Double Count)

500 Meter Row

50 Renegade Row (25 Per Side)

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 15th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 5 Push ups, 5 Tuck Jumps
  • 3. Every minute on the minute for 10 minutes:

1 Strict Press + 1 Push Press + 1 Jerk

  • 4. 5 Rounds For Time of:

10 Medball Sit ups

10 Air Squats Holding Ball

10 Power Wallballs

10 Mountain Climbers holding ball

  • 5. Cool Down Stretch / Foam Roll

Thursday March 16th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 30 second plank hold, 100′ jog
  • 3. Every minute on the minute for 10 minutes:

1st Minute: Pull up bar hang

2nd Minute: 30-45 seconds of jump rope

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

200 Meter Run

20 Kettlebell Swings

10 Pull ups/ Ring Rows

  • 5. Cool Down Stretch / Foam Roll

Friday March 17th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 5 Empty bar push press, 10 double legged mountain climbers
  • 3. Push Press: 3, 3, 3, 3

*10 Hanging Knee Raises Between Each Set

  • 4. 6 Rounds For Time:

10 Deadlifts

10 Latteral Barbell Jumps (Double Count)

10 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

HavocFIT March 6th – 10th

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

Monday March 6th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Front Squat: 5, 5, 5

*6 Glute Ham Sit ups between each set

  • 4. Back Squat: 5, 5, 5

*6 Glute Ham Sit ups between each set

  • 5. For Time:

50 Dumbbell Thrusters

500 Meter Row

100 Kettlebell Swings

1000 Meter Row

  • 6. Cool Down Stretch / Foam Roll

Tuesday March 7th:

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

1st: 3 Reps of Pull up + Negative Pull up

2nd: 30 seconds Switch Steps

  • 4. As many Rounds as possible in 10 minutes:

50′ Burpee Broad Jump

50′ Backwards Run

50′ Bear Crawl

50′ Backwards Run

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 8th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 5 Behind the neck Press, 5 Empty bar Hang Power Snatch
  • 3. Every minute on the minute for 10 minutes:

1 Hang Power Snatch + 1 OHS

  • 4. Four Rounds for Time:

400 Meter Run

20 Ground to Overhead w/ plate

10 Hand Hops

  • 5. Cool Down Stretch / Foam Roll

Thursday March 9th:

  • 1. Stretch
  • 2. Warm up: 100′ High skips, 15 Air Squats
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 5-6 Parallete Pass Throughs

2nd Minute: 1-2 Wall Climbs

  • 4. Every minute on the minute for 12 minutes:

6 Wallballs

8 Ball Slams

  • 5. Cool Down Stretch / Foam Roll

Friday March 10th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Push Press: 4, 4, 4, 4

*10 Hanging Knee Raises Between Each Set

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

8 Ring Rows

8 Sit ups

8 Box Jumps or Step ups

  • 5. Cool Down Stretch / Foam Roll

HavocFIT February 27th – March 3rd

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

Monday February 27th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Strict Press: Find one rep max
  • 4. Push Press: 5, 5, 5

*10 Hanging Knee Raises Between Each Set

  • 5. For Time:

500 Meter Row

50 Kettlebell Swings

  • 6. Cool Down Stretch / Foam Roll

Tuesday February 28th:

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

1st: 3-5 Pullups

2nd: 30 seconds Jump Rope

  • 4. As many Rounds as possible in 12 minutes:

6 Wallballs

6 Slam Balls

6 Med ball sit ups

6 Med ball burpees

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday March 1st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 5 Behind the neck Press, 5 Empty bar Hang Power Snatch
  • 3. Every minute on the minute for 12 minutes:

1 Hang Power Snatch

  • 4. Three Rounds for Time:

50′ Bear Crawl With Dumbbells

10 Dumbbell Thrusters

50′ Backwards Run

50′ Walking Lunges

 

  • 5. Cool Down Stretch / Foam Roll

Thursday March 2nd:

  • 1. Stretch
  • 2. Warm up: 100′ High skips, 15 Air Squats
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 20-30 Sec Ab Plank on GHD

2nd Minute: 8-10 Back Extensions

  • 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

Friday March 3rd: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Back Squat: Find one rep max
  • 4. As many Reps as possible in 6 minutes:

3 push ups

3 Burpees

3 Double Legged Mountain Climbers

  • 5. Cool Down Stretch / Foam Roll

HavocFIT February 20th-24th

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

Monday February 20th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Strict Press: 2, 2, 2, 2

*10 Glute Ham Sit ups between each set

  • 4. Every Minute on the minute for 18 minutes:

1st min: 2 Rope pull up downs

2nd min: 10 Deadlifts

3rd min: 30 sec of lateral barbell jumps

  • 5. Cool Down Stretch / Foam Roll

Tuesday February 21st:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 30 sec plank, 20 mountain climbers
  • 3. Every minute on the minute for 10 minutes:

1st: 3-5 Ring Push ups

2nd: 30 Calorie Row

  • 4. As many Rounds as possible in 12 minutes:

5 Kettlebell Swings

50′ Sprint

5 Burpees

50′ Sprint

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 22nd:

  • 1. Stretch
  • 2. Warm up: 100′ Bear Crawl, 10 Tuck jumps
  • 3. Every minute on the minute for 12 minutes:

1 Hang Power Clean + 1 Front Squat

  • 4. For Time:

1000 Meter Row

100 Single Unders

500 Meter Row

50 Step ups (25 Per leg)

  • 5. Cool Down Stretch / Foam Roll

Thursday February 23rd:

  • 1. Stretch
  • 2. Warm up: 100′ High skips, 15 Air Squats
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 30-45 Sec Wall Sit

2nd Minute: 1 Wall Climb

  • 4. As many Rounds as possible in 12 minutes:

10 Power Wall Balls

10 Burpees

  • 5. Cool Down Stretch / Foam Roll

Friday February 24th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Back Squat: 2, 2, 2, 2

*6 ab wheel roll outs between each set

  • 4. 4 Rounds For Time:

10 Ring Rows

20 Plank Up-downs

400 Meter Run

  • 5. Cool Down Stretch / Foam Roll

HavocFIT February 13th – 17th

Monday February 13th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 sec handstand hold, 10 Good Mornings
  • 3. Strict Press: 3, 3, 3, 3

*10 Sit ups between each set

  • 4. Deadlift: Find 1 rep max
  • 5. Cool Down Stretch / Foam Roll

Tuesday February 14th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 30 sec plank, 20 mountain climbers
  • 3. Every minute on the minute for 10 minutes:

1st: 4-6 Push ups

2nd: 30 sec max reps jump rope

  • 4. As many Rounds as possible in 12 minutes:

20 Ball slams

100 Meter Run with med ball

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 15th:

  • 1. Stretch
  • 2. Warm up: 100′ Bear Crawl, 10 Tuck jumps
  • 3. Every minute on the minute for 12 minutes:

2 Hang Power Cleans

  • 4. For Time:

50 Walking Lunges

50 Hanging Knee Raises

50 Step ups

50 Australian Pull ups

  • 5. Cool Down Stretch / Foam Roll

Thursday February 16th:

  • 1. Stretch
  • 2. Warm up: 300 Meter Row, 10 Burpees
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 20 Sec ab plank on GHD

2nd Minute: 6-10 Back extensions

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

1 Wall Climb

10 Kettlebell Swings – American

10 Calorie Row

  • 5. Cool Down Stretch / Foam Roll

Friday February 17th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 10 banded good mornings, 30 sec bottom of squat hold
  • 3. Back Squat: 3, 3, 3, 3

*6 ab wheel roll outs between each set

  • 4. For Time:

800 Meter Run

80 Single Unders

400 Meter Run

40 Plate walk overs

200 Meter Run

20 Burpees

  • 5. Cool Down Stretch / Foam Roll

HavocFIT February 7th – 10th

Tuesday February 7th:

  • 1. Stretch
  • 2. Warm up:  3 Rounds: 10 Hand planted bench jumps, 50′ jog, 50′ back pedal
  • 3. Strict Press: 4, 4, 4, 4

* Do 8 Glute ham sit ups between each set

  • 4. Every minute on the minute for 10 minutes:

3 Burpees

50′ Sprint

3 Burpees

50′ Sprint

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 8th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
  • 3. Every 90 Seconds for 6 sets: 6 OH Walking Lunges (per leg)
  • 4. For Time:

100 KB Swings

Run 200 meters if you put down the bell

  • 5. Glute ham sit ups: 4 x 12
  • 6. Cool Down Stretch / Foam Roll

Thursday February 9th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Air squats, 20 Mountain Climbers
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 45 sec Wall Sit

2nd Minute: 20 sec plank with Kettlebell

  • 4. 5 Rounds For time:

10 Push Press

10 Lateral barbell jumps

 

  • 5. Cool Down Stretch / Foam Roll

Friday February 10th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups
  • 3. Back Squat: 4, 4, 4

*10 Hanging Knee Raises between each set

  • 4. As many rounds as possible in 14 minutes:

5 Deadlifts

5 Pull ups

5 Box jumps

 

  • 5. Cool Down Stretch / Foam Roll

HavocFIT January 30th – February 3rd

Monday January 30th:

  • 1. Stretch
  • 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
  • 3. Deadlift: 2, 2, 2, 2

* Do 8 Plank up downs between each set

  • 4. As many rounds as possible in 14 minutes:

7 Wallballs

7 Medball Burpees

7 Medball Sit ups

  • 5. Cool Down Stretch / Foam Roll

Tuesday January 31st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand/plank Hold
  • 3. Strict Press: 5, 5, 5

* Do 10 Hanging Knee Raises between each set

  • 4. 10 Rounds for Time:

5 Hand planted bench jumps

5 Push Press

  • 5. Cool Down Stretch / Foam Roll

Wednesday February 1st:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
  • 3. 5 Sets of Max Reps: Pull ups

*Start with the hardest band and make it easier as you go

  • 4. As many Rounds as possible in 14 minutes:

10 Calorie Row

10 Kettlebell Swings

10 Air Squats

  • 5. Cool Down Stretch / Foam Roll

Thursday February 2nd:

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 20-30 sec ab plank on GHD

2nd Minute: 8-10 Back Extensions

  • 4. For time:

400 Meter Run

40 Ball Slams

20 Burpees

200 Meter Run

20 Burpees

40 Ball Slams

400 Meter Run

  • 5. Cool Down Stretch / Foam Roll

Friday February 3rd: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups
  • 3. Back Squat: 5, 5, 5

*10 Mountain Climbers between each set

  • 4. As many rounds as possible in 12 minutes:

40 Single Unders

4 Dumbbell Clean and Press

4 Lunges (Per leg)

  • 5. Cool Down Stretch / Foam Roll

HavocFIT January 23rd- 27th

Monday January 23rd:

  • 1. Stretch
  • 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings
  • 3. Deadlift: 4, 4, 4, 4

* Do 6 Push ups between each set

  • 4. As many rounds as possible in 12 minutes:

6 Box Jumps

6 Wallballs

60 Single Unders

 

  • 5. Cool Down Stretch / Foam Roll

Tuesday January 24th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 20 Mountain Climbers, 10 Sit ups, 30 Sec Handstand Hold
  • 3. Push Press: 2, 2, 2, 2, 2

* Do 10 Hanging Knee Raises between each set

  • 4. 10 Rounds for Time:

5 Sumo Deadlift High Pulls

5 Burpees over Bar

 

  • 5. Cool Down Stretch / Foam Roll

Wednesday January 25th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 6 Ring Rows, 6 Knee Raises, 30 sec plank
  • 3. Every 30 sec for 5 Min:

1 Negative Pull up

Every minute on the minute for 5 minutes:

3-5 Pull ups

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

200 Meter Run

2 Rope Up downs

2 Clean and Jerk

  • 5. Cool Down Stretch / Foam Roll

Thursday January 26th:

  • 1. Stretch
  • 2. Warm up: 10 Good Mornings, 20 Jumping Jacks, 5 Good Mornings, 10 Jumping Jacks
  • 3. Every minute on the minute for 10 minutes:

1st Minute: 1 Wall Climb

2nd Minute: 45 Sec Wall Sit (add weight if this is easy)

  • 4. For time:

1000 Meter Row

100 Mountain Climbers

100 Ball Slams

100 Switch Steps

1000 Meter Row

 

  • 5. Cool Down Stretch / Foam Roll

Friday January 27th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank hold, 5 Push ups, 10 Sit ups
  • 4. Bench Press: Find one Rep Max
  • 5. For Time:

30, 20, 10

Kettlebell Swings

Lunges w/ Plate

  • 6. Cool Down Stretch / Foam Roll