Category Archives: HavocFIT

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 KettlebellContinue reading “HavocFIT February 27th – March 3rd”

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: 2Continue reading “HavocFIT February 20th-24th”

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, 20Continue reading “HavocFIT February 13th – 17th”

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 DownContinue reading “HavocFIT February 7th – 10th”

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 /Continue reading “HavocFIT January 30th – February 3rd”

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 StretchContinue reading “HavocFIT January 23rd- 27th”

Monday January 16th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 6, 6, 6 * Do 8 Push ups between each set 4. As many rounds as possible in 14 minutes: 10 Plate Walk Overs 20 Goblet Squats 40 Single Unders 5. Cool Down StretchContinue reading “HavocFIT January 16th – January 20th”

Monday January 9th: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 8, 8, 8 * Do 6 Push ups between each set 5. As many rounds as possible in 12 minutes: 5 Pull ups 10 Air Squats 15 Single Unders 6. Cool Down Stretch /Continue reading “HavocFIT January 9th – 13th”

Monday January 2nd: 1. Stretch 2. Warm up: 500 meter row then: 2 Rounds: 10 Back extensions, 10 Good Mornings 3. Deadlift: 10, 10, 10 * Do 5 Push ups between each set 5. As many rounds as possible in 10 minutes: Increase reps as you go, start at one and add one rep every round.Continue reading “HavocFIT January 2nd – 6th”

Tuesday December 27th: 1. Stretch 2. Warm up: 20 Mountain Climbers, 20 Sit ups 3. Push ups: 3, 3, 2, 2, 1, 1 (Weighted Push ups) 4. For Time: 400 Meter Row 40 Step up press (20 per leg) 200 Meter Row 20 Australian Pull ups 200 Meter Row 40 Kettlebell Swings 400 Meter Row 5. Cool DownContinue reading “HavocFIT December 27th – 30th”