Category Archives: HavocFIT

Monday December 19th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Front Squat: 6, 6, 6, 6 *5 Ab Wheel Roll outs between each set 4. Bench Press: 8, 8, 8 (heavier than last week) *12 Hanging Knee Raise Between each set 5. As many rounds as possible in 8 minutes:Continue reading “HavocFIT December 19th – 23rd”

Monday December 12th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 3, 3, 2, 2, 1, 1 (Should end at or over your current max) 4. As many rounds as possible in 10 minutes: 10 Calorie Row 10 Ground to Overhead with Plate 10 Hanging Knee Raise 6. Cool DownContinue reading “HavocFIT December 12th – 16th”

Monday December 5th: 1. Stretch 2. Warm up: 2 Rounds: 10 Back extensions, 10 Air Squats 3. Back Squat: 2, 2, 2 @ 90% of your max *Do 10 Glute Ham Sit ups between each set 4. Back Squat: Max reps @ 70% your max 5. 5 Rounds for Time: 3 Burpees 3 Dumbbell Clean and Press (eachContinue reading “HavocFIT December 5th – December 9th”

Monday November 28th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 4, 4, 4, 4 @ 80% of your max *Do 8 Toes to Bar between each set 4. As many Rounds as possible in 10 minutes: Begin with a 500 meter row Whatever timeContinue reading “HavocFIT November 28th – December 2nd”

This week: HavocFIT classes are only Monday, Tuesday and Wednesday Monday November 21st: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 6, 6, 6, 6 @ 70% of your max *Do 10 Glute ham sit ups to strait between each set 4. As many rounds as possibleContinue reading “HavocFIT November 21st – 23rd”

Monday November 14th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 10 Good Mornings, 10 Air Squats 3. Back Squat: 8, 8, 8 @ 60% of your max *Do 8 Toes to Bar between each set 4. 2 Rounds for Time: 400 Meter Run 40 Ball Slams 20 Russian Twist w/ Med Ball 5. Cool DownContinue reading “HavocFIT November 14th-18th”

Monday November 7th: 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row 3. Back Squat: 10, 10, 10 @ 50% of your max *Do 10 Glute ham Sit ups between each set. 4. For Time: 30 Hang Power Snatch 30 Burpees over bar 5. Cool Down Stretch / Foam Roll Tuesday NovemberContinue reading “HavocFIT November 7th – 11th”

Monday October 31st 1. Stretch 2. Warm up: 10 Back extensions, 10 Hip Bridges, 500 meter Row 3. Find a max: Back Squat 4. For Time: 25 Burpees 25 Walking Lunges w/ plate overhead 25 Ground to Overhead w/ plate 25 Sit ups w/ plate 5. Cool Down Stretch / Foam Roll Tuesday November 1st: 1. StretchContinue reading “HavocFIT October 31st – November 4th”

Monday October 24th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every minute for 12 minutes: 1st: 2 Back Squats (Increase weight from last week) 2nd: 6-10 V-ups 4. For Time: 40 Thrusters @ 33 or 53 lbs 400 Meter Run 5. CoolContinue reading “HavocFIT October 24th – 28th”

Monday October 17th 1. Stretch 2. Warm up: 200 Meter Run, 2 Rounds: 30 Sec Bottom of Squat hold, 10 Back extensions 3. Every 2 minutes for 10 minutes: 4 Back Squats (Increase weight from last week) 4. As many Rounds as possible in 10 minutes: 5 Barbell Thrusters 5 Burpees 100 Meter Run 5.Continue reading “HavocFIT October 17th – 21st”