Honey Badger Gym – Fitness

Front Squat (5 sets x 1 Paused Front Squat + 1 Front Squat @ 75% of 1RM )

Superset w/ 5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

Weighted Chin-up (5 sets of 2 Strict Weighted Chin-ups @70% of 1RM)

Strict Chin up Scaling Options:

Strict Pull-up (pronated grip)

Assistant Banded Strict Pull-up

How to approach the lifts

Supinated Grip

Use belts, dumbbells, kettlebells, or clips to support the weight.

Focus on the hollow torso and having a straight-line pull.

Always start from a dead hang position with the ears in line with the biceps. The grip should be just outside the shoulders making sure we wrap pinkies first before the thumbs.

During the ascent, we start by activating the scaps sending the head back and lining the chest directly underneath the bar.

We want to keep the legs locked out straight, head neutral, and core/hips engaged during the pull and descent.

Make sure we control our bodies back down from the full lockout position.

Metcon (AMRAP – Reps)

RX+ SPICY

3 Sets:

3:00 Amrap

5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)

20 Pistols

Max Burpee Box Jump Overs (30/24)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs

RX MILD

3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)

30 Air Squats

Max Burpee Box Jump Overs (24/20)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs

PICO

3 Sets:

3:00 Amrap

15 Jumping Pull Ups (or Ring Rows)

20 Air Squats

Max Up Down + Box Step Up (20/16)

-rest 1:00 between sets-