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