Category Archives: HavocFIT

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 LungesContinue reading “HavocFIT July 17th – 21st”

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. StretchContinue reading “HavocFIT July 10th-14th”

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 JulyContinue reading “HavocFIT July 3rd – 7th”

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. WarmContinue reading “HavocFIT June 26th – 30th”

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 TuesdayContinue reading “HavocFIT June 19th – 23rd”

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 / FoamContinue reading “HavocFIT June 12th – 16th”

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 /Continue reading “HavocFit June 5th – 9th”

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 DoubleContinue reading “HavocFIT May 29th – June 2nd”

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 onContinue reading “HavocFIT May 22nd – 26th”

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 DownContinue reading “HavocFIT May 15th-19th”