Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Active Spidermans

Single Unders

Slow Air Squats

Double Taps

Inchworm to Push-ups

Lateral Hops Over Barbell

Mountain Climbers

Double Unders

Slow Burpees

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Pec Stretch on Wall: 30 Seconds Each Side

Metcon (AMRAP – Reps)

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (RX+115/83)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

18 Bar-Facing Burpees

Max Power Cleans (RX+135/93)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

15 Bar-Facing Burpees

Max Power Cleans (RX+155/103)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

12 Bar-Facing Burpees

Max Power Cleans (RX+185/133)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (RX+205/143)
Double Under Mods:

45 seconds of practice

75 singles

Coaches opinion on reduced reps