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

HavocFIT July 17th – 21st

Monday July 17th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold

3. Back Squat: 12, 9, 6 (Increase weight)

4. For Time:

Havoc Loop Run

50 Burpees

5. Cool Down Stretch / Foam Roll

Tuesday July 18th:

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: 30 Sec Mountain Climbers

4. 3 Rounds For Time:

5 Ring Push Ups

10 Lateral Barbell Jumps

20 Push Press

40 Jump Rope

5. Cool Down Stretch / Foam Roll

Wednesday July 19th:

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 24 minutes:

1st: 8-15 Wallballs

2nd: 30 sec of Glute Ham Sit ups

3rd: 3 Deadlifts

5. Cool Down Stretch / Foam Roll

Thursday July 20th:

1. Stretch

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

3. Every 2 minutes for 10 Sets of:

100 Meter Row Sprint

Right # of Kettlebell Swings

4. 4 Rounds not for time:

10 Hand Hops

10 Lunges w/ KB (overhead if you can)

5. Cool Down Stretch / Foam Roll

Friday July 21st: 

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

2nd: 30 Sec pull ups

4. As many Rounds as possible in 20 minutes:

200 Meter Run

10 Bench Press

5 Dumbbell Thrusters

5. Cool Down Stretch / Foam Roll

HavocFIT July 10th-14th

Monday July 10th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold

3. Back Squat: 15, 10, 5 (Increase weight)

4. For Time:

800 Meter Run

80 Kettlebell Swings

400 Meter Run

40 Lunges holding KB (20 Per Leg)

5. Cool Down Stretch / Foam Roll

Tuesday July 11th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Sit ups

3. Every minute on the minute for 10 minutes: 1 or 2 Walk climbs

4. For Time:

6 Rounds:

6 Strict Press

6 Toes to bar

Then:

6 Rounds:

6 Push Press

6 Hanging Knee Raises

5. Cool Down Stretch / Foam Roll

Wednesday July 12th:

1. Stretch

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

3. Every minute on the minute for 32 minutes:

1st: Rope Pull up/down

2nd: 30 sec of jump rope

3rd: 3 Deadlifts

4th: 3-6 Burpees over bar

5. Cool Down Stretch / Foam Roll

Thursday July 13th:

1. Stretch

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

3. Every 2 minutes for 10 Sets of:

100 Meter Row Sprint

Right # of Wallballs

4. 4 Rounds not for time:

10 Bench Sit ups

10 Back Extensions

5. Cool Down Stretch / Foam Roll

Friday July 14th: 

1. Stretch

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

3. Every minute on the minute for 12 minutes:

1st: 30 Sec overhead hold

2nd: 30 Sec pull ups

4. As many Rounds as possible in 14 minutes:

100 Meter Run with Med ball

10 Ball Slams

10 Med ball sit ups

5. Cool Down Stretch / Foam Roll

HavocFIT July 3rd – 7th

Monday July 3rd:

1. Stretch

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

3. Lunges Per Leg: 6 Sets of 2 reps each leg (Increase weight each set)

*5-10 push ups between each set*

4. For Time:

800 Meter Run

80 Ball Slams

40 Goblet Squats

5. Cool Down Stretch / Foam Roll

Wednesday July 5th:

1. Stretch

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

3. Strict Press: 8 sets of 1 Rep (Increase weight as you go to a new max)

*6 Glute ham sit ups between each set*

4. 10 Rounds for Time:

5 Pull ups

5 Push ups

25 Single Unders

5. Cool Down Stretch / Foam Roll

Thursday July 6th:

1. Stretch

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

3. Row intervals:

5 Sets of 200 meter Row, 1 Minute of Rest

4. 5 Rounds not for time:

10 Step up Press w/ dumbbell or kettlebell (5 per leg)

10 Paralette Pass Throughs

5. Cool Down Stretch / Foam Roll

Friday July 7th: 

1. Stretch

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

3. 10 Rounds not for Time:

2 KB Deadlifts

50′ Farmers Carry

4. As many Rounds as possible in 16 minutes:

16 Wallballs

8 Burpees

5. Cool Down Stretch / Foam Roll

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