Honey Badger Gym – CrossFit

MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Warm-up (No Measure)

30 Seconds

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans

Banded Pass Throughs

Moderate Bike

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Bike

Alternating Bird Dogs

Push-up to Down Dog

Banded Press Downs

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squat

Bench Press (10 min to establish a heavy 3 reps for the day)

After the clock starts, we’ll do 3 reps on every set.

Looking to do 4-6 sets.

No misses are allowed today.

Swole Cycle (AMRAP – Reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

RX+ Strict handstand push-ups

Tabata: 8 Rounds of each :20on/:10off