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

HavocFIT April 17th – 21st

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 17th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
  • 3. Every 2 Minutes for 6 Sets:

1st  3 Sets: 4 Front Squat

2nd 3 Sets: 4 Back Squat

  •  5. For Time:

800 Meter Run

40 Empty Bar Push Press

400 Meter Run

20 Empty Bar Push Press

  • 6. Cool Down Stretch / Foam Roll

Tuesday April 18th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every minute on the minute for 12 minutes:

1st: 1-2 Rope Pull up downs

2nd: 5-10 Burpees

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

30 Switch Steps

15 Australian Pull Ups

30 Single Unders

15 Push Ups On Barbell

  • 5. Cool Down Stretch / Foam Roll

Wednesday April 19th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
  • 3. Every Minute on the minute for 10 minutes:

1 Push Press

  • 4. 5 Rounds for Time:

200 Meter Row

20 Kettlebell Swings

  • 5. Cool Down Stretch / Foam Roll

Thursday April 20th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Bear Crawl
  • 3. Every 2 Minutes 6 Sets:

100 Meter Run

10 Wallballs

10 Ball Slams

  • 4. For Time:

30 Glute Ham Sit ups

30 Step ups per leg

30 Plate Ground to Overhead

30 Plate walk overs

  • 5. Cool Down Stretch / Foam Roll

Friday April 21st: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
  • 3. Bench Press: 8, 8, 8

* 10 Russian Twist w/ plate between each set

  • 4. Every Minute on the minute for 18 minutes

1st minute: 3 Deadlifts (increase weight as you go)

2nd minute: 5 Vertical Jumps

3rd minute: 6-12 Calories

  • 5. Cool Down Stretch / Foam Roll

HavocFIT April 10th – 14th

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 10th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups
  • 3. Every 2 Minutes for 6 Sets:

1st  3 Sets: 5 Front Squat

2nd 3 Sets: 5 Back Squat

  •  5. For Time:

1000 Meter Row

50 Kettlebell Swings

25 Toes to Rings

  • 6. Cool Down Stretch / Foam Roll

Tuesday April 11th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every minute on the minute for 12 minutes:

1st: 1-2 Rope Pull up downs

2nd: 3-8 Burpees

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

6 Thrusters (Barbell or Dumbell)

12 Double unders or 24 Singles

  • 5. Cool Down Stretch / Foam Roll

Wednesday April 12th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
  • 3. Every Minute on the minute for 8 minutes:

2 Push Press

  • 4. 6 Rounds for Time:

200 Meter Run

5 Floor Wipers

5 Ring Push ups

  • 5. Cool Down Stretch / Foam Roll

Thursday April 13th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Bear Crawl
  • 3. Every 90 Seconds for 10 Sets:

100 Meter Row Sprint

  • 4. For Time:

20, 15, 10, 5

Deadlifts

Wallballs

  • 5. Cool Down Stretch / Foam Roll

Friday April 14th: 

  • 1. Stretch
  • 2. Warm Up: 2 Rounds: 30 Sec Plank, 5 Burpees
  • 3. Bench Press: 10, 10, 10

* 10 Glute Ham Sit ups between each set

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

Start with a 400 Meter Run, Then:

AMRAP:

5 Pull ups

5 Dumbbell Clean and Jerk (Two dumbbells)

5 Double Legged Mountain Climbers

  • 5. Cool Down Stretch / Foam Roll

HavocFIT April 3rd – April 7th

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 3rd:

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

1st  6 minutes: 1 Front Squat

2nd 6 minutes: 1 Back Squat

  •  5. For Time:

800 Meter Run

80 Singles

800 Meter Row

80 Singles

  • 6. Cool Down Stretch / Foam Roll

Tuesday April 4th:

  • 1. Stretch
  • 2. Warm up:  2 Rounds: 10 Ring Rows, 10 Mountain Climbers
  • 3. Every minute on the minute for 12 minutes:

1st: 3-5 Pull ups

2nd: 1-3 Negative Pull ups

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

5 Toes to rings

10 Calorie Row

15 Elevated push ups

  • 5. Cool Down Stretch / Foam Roll

Wednesday April 5th:

  • 1. Stretch
  • 2. Warm up: 2 Rounds: 30 second handstand hold, 8 Vertical Jumps
  • 3. Every Minute on the minute for 8 minutes:

1 Strict Press + 2 Push Press

  • 4. 12 Rounds for Time:

3 Deadlifts

6 Glute Ham Sit ups to straight

12 Kettlebell Swings

  • 5. Cool Down Stretch / Foam Roll

Thursday April 6th:

  • 1. Stretch
  • 2. Warm up: 3 Rounds: 100′ High Skips, 50′ Backwards shuffle
  • 3. Every 90 Seconds for 10 Sets:

100 Meter Sprint

  • 4. 5 Rounds:

5 Step up press per leg

5 Burpee box overs

  • 5. Cool Down Stretch / Foam Roll

Friday April 7th: 

  • 1. Stretch
  • 2. Warm Up: 500 Meter Row
  • 3. Tabata: Jump rope
  • 4. As many Rounds as possible in 20 minutes:

200 Meter Run

10 Power Wallballs

10 Med Ball Sit ups

  • 5. Cool Down Stretch / Foam Roll

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