Honey Badger Gym – Fitness

Warm-up (No Measure)

2 Minutes For Quality

6 Calorie Machine

6 Air Squats

6 Sit-ups

2 Minutes For Quality

6 Russian KBSwings

6 Reverse Lunges

6 Push-up to Down Dog

2 Minutes For Quality

6 Tall Hops

6 Knees to Chest

6 Bootcamp Burpees

2 Minutes For Quality

6 Romanian Deadlifts

6 Hang Power Cleans

6 Thrusters

Metcon (Time)

For Time:

1 Thruster (135/93)

2 Hang Power Cleans (135/93)

3 Deadlifts (135/93)

4 Burpees

5 Toes to Bar

6 Broad Jumps (6’/4’)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 Sit-ups

11 Wallballs (20/14)

12 Calorie Machine(badger style: it takes what it wants!)
The workout flows in this order:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)

Metcon (Time)

For Time:

Home Version:

1 Dumbbell Dumbbell Thruster

2 Dumbbell Hang Power Cleans

3 Dumbbell Deadlifts

4 Burpees

5 Toes Raises

6 Broad Jumps

7 Hand Release Push-ups

8 Reverse Lunges (4 Each Side)

9 Dumbbell Russian Swings

10 Sit-ups

11 Dumbbell Front Squats

12 Dumbbell Push Press

*All DB movements can be performed as double dumbbell

Toe Raises: https://youtu.be/Q7T1s_CQ8TM

Broad Jumps: https://youtu.be/izDWZyY0d-0
The workout flows in this order:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)