Author: honeybadgergym

Fitness – Mon, Jan 20

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Honey Badger Gym – Fitness

Metcon (No Measure)

16 min clock

4 Sets

0-2

12-20 DB Bench Same weight each round go to RPE 9

2-4

10 Deadlifts

RD 1 45%

Rd 2 50%

Rd 3 55%

Rd 4 60%

16 Min Clock

0-2

5 Strict Press + :20 overhead hold + 10 push press RPE 5

2-4

Super set

12 DB Curls

12 DB Skull Crushers

Badger S&C – Mon, Jan 20

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2

Inchworms with Push Up – 4

Downdog Toe Taps – 10

Windmills – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Lateral Shuffle – 4

Hurdles Down and Back

Tinman RDL’s/Figure 4

Samson with a Twist – 4

Bootcamp Burpee – 4

Stepback Lunge – 6

Heel to Toe Rocks – 10

Barball Warmup:

Good Morning to Squat – 5

Elbow Rotates – 10

Upright Rows – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Clean Grip RDL/Pull – EMOM (No Measure)

1: 5 RDL/5 Pulls @65

2: DB Upright Rows – 10

3: 5 RDL/5 Pulls @70

4: DB Renegade Rows – 10

5: 4 RDL/4 Pulls @75

6: DB Upright Rows – 10

7: 3 RDL/3 Pulls @80

8: DB Renegade Rows – 10

9: 2 RDL/2Pulls @80

10: 1RDL/1Pull @85

E2MOM – 10 Min (No Measure)

Cursty Lunge – 10

Mountain Climbers – 30

Burpee to Target – 10

Fitness – Sat, Jan 18

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Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

Spicy RX+

100 Sandbag Squats 150/100

non working partner hang from pull up bar

100 Wall Balls 30/20

non working partner wall sit

100 Med ball sit up throw to wall 30/20

non working partner bearhug hold sandbag

100/75 calorie machine

non working parnter hold med ball over head

Mild RX same reps and movements

Sandbag 100/70

med ball 20/14

Calories 80/60

Pico

Same movements 80 Reps

Sandbag 70/50/30

Farmer hold if pull up hold isnt there

Med ball 14/10

Calories 70/50

Fitness – Fri, Jan 17

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Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom