Honey Badger Gym – Fitness

Warm-up (No Measure)

30 Seconds Each:

Jumping Jacks

Glute Bridges

Lateral Hops Over Barbell

Alternating Bird Dogs

Max Height Vertical Jumps (In Place)

Down Dog

Single Unders

Active Samson

Double Taps

Jumping Air Squats

Barbell “Stretches”

MOBILITY:

Calf Stretch on Post: 30 Seconds Each Side

Pigeon Post + Wrist Stretch: 1 Minute Each Side

Power Clean (15 minutes to establish an unbroken 15-10-5)

• We can take as many warmup sets as needed and rest as needed between sets

• The goal is to increase in weight as the reps drop

• We can pause in the front rack or in the hang position, but not on the floor

• Choose weights that are just outside your comfort zone for each rep number (not too light, not to heavy, but just right)

• Taking some warmup sets to feel things out will be helpful for finding the right weights

• If the weight felt too easy, you can always repeat that set as long as it fits within this time frame

Metcon (AMRAP – Reps)

AMRAP 7:

1 Power Clean

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

…

Add 1 Power Clean Per Round

RX+ 155/103
• Choose a weight that you could cycle for reps, but will likely opt for singles to stay moving

• Your score in this portion is total reps over the 7-minute workout

• Here is a cheat sheet for reps:

Finish Round of 1 Clean: 31

Finish Round of 2 Cleans: 63

Finish Round of 3 Cleans: 96

Finish Round of 4 Cleans: 130

Finish Round of 5 Cleans: 165

Finish Round of 6 Cleans: 201

Finish Round of 7 Cleans: 238

Finish Round of 8 Cleans: 276

Finish Round of 9 Cleans: 315

Finish Round of 10 Cleans: 355

Finish Round of 11 Cleans: 396

Finish Round of 12 Cleans: 448