Author: honeybadgergym

Fitness – Sat, Sep 21

By

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

2 rounds for time

RX

50 Double DB box step overs 50s/35s 20″

40 Handstand Push Ups

30 synchro DB snatch 50/35

20 Sandbag Cleans 150/100

Parking lot lap farmer carry split however

Mild

35s/25s 20″

HSPU with ab mats

35/25 DB snatch synchro

100/70 SB cleans

Famer carry parking lot lap

Pico

Box step ups/ DB step overs

DB S2oh

DB snatch synchro or not

SB or Barbell Cleans

Parking lot farmer carry

Fitness – Sat, Sep 21

By

Honey Badger Gym – Fitness

Metcon (No Measure)

Teams of 2

2 rounds for time

RX

50 Double DB box step overs 50s/35s 20″

40 Handstand Push Ups

30

20 Sandbag Cleans 150/100

Parking lot lap farmer carry split however

Extra Guac – Fri, Sep 20

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Honey Badger Gym – Extra Guac

Row endurance (No Measure)

2K row

Row with smooth strong legs, Keep the cadence below 25 pulls per minute.

Take this time to work on form and fluidity. Effort should be low-medium.

Strength (No Measure)

2 sets

12x Elevated Heel Goblet Squats

8x 80/20 DB Squats

-then-

1 set * each leg

Max Rep Split squats

Pico: 25/15

Mild: 35/25

Spicy: 50/35
80/20 squats – find a proper squat stance then shift 80% of your weight to one side or the other. Perform your set of squats then switch your weight to the other side and repeat.

Fitness – Fri, Sep 20

By

Honey Badger Gym – Fitness

Metcon (No Measure)

20 Min Clock

3 Sets

Barbell Rows 6-8 (1-2 warm up sets) Heavy

Single arm DB curls 8-12

3 Sets

Single Arm DB Row 12-15

DB Hammer curls 8-12

Metcon (Time)

For Time

15 Min Cap

Spicy RX+

40/32 Calorie Row

30 PUll Ups

30/24 Calorie Row

20 C2b

20/16 Cal Row

10/7 Bar Muscle Ups

Mild RX

40/32 Calorie Row

25 Pull Ups

30/24 Calorie Row

15 C2b

20/16 Calorie Row

5 Bar Muscle up/ 10 Burpee pull ups

Pico

32/24 Calorie Row

20 Pull Ups/ rack pull ups

24/18 Caloirie Row

20 Ring rows

16/12 Caloirie Row

20 Lat pull downs

Badger S&C – Fri, Sep 20

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms with Pushup – 4

Down/Up Dog – 4

Thread the Needle – 4 Each

Thoracic Rotations – 4 Each

Plank Shuffles – 4 Each Way

Shoulder Wipers – 4 Each

Wall Push Ups – 10

Shoulder Trio

Lu Raises – 10

Barbell Warm Up:

Bent Over Rows – 5

Upright Rows – 5

Bench Press – 5

Thoracic Stretch – 30 Sec

EMOM – 10 Min Bench Press (No Measure)

1: Max Reps @85%

2: DB RDL’s for 30 Seconds

3: Rest

4: 8 Reps @75

5: DB RDL’s for 30 Seconds

6: Rest

7: 6 Reps @70

8: DB RDL’s for 30 Seconds

9: Rest

10: 5 Reps @65%

1:30 On/1 Min Rest – 10 Min (No Measure)

KB Swings – 10

Lateral Shuffles – 4

Plank Jacks – 20