Author: honeybadgergym

Fitness – Fri, Jan 24

By

Honey Badger Gym – Fitness

Snatch (EMOMx11

Min 1/2/3 65%
Min 4 Rest
Min 5/6/7 70%
Min 8 Rest
Min 9/10/11 75%
)

Metcon (Time)

For Time

12 Min cap

Spicy RX+

5 Rounds for Time

50 Double Unders

5,4,3,2,1 Wall Walks

5,4,3,2,1 Bar muslce Ups

Mild RX

5 Rounds for time

35 Double Unders

10,8,6,4,2 HSPU or 5,4,3,2,1 Wall walks

5,4,3,2,1 Burpee pull ups or BAr muscle up

Pico

5 Rounds for time

50 Singles

10,8,6,4,2 Partial Wall Walk or Z Press

5,4,3,2,1 Burpee pull ups or 5,5,4,4,3,3,2,2,1,1 burpee/ring row

Fitness – Fri, Jan 24

By

Honey Badger Gym – Fitness

Snatch (EMOMx11

Min 1/2/3 65%
Min 4 Rest
Min 5/6/7 70%
Min 8 Rest
Min 9/10/11 75%
)

Metcon (Time)

For Time

12 Min cap

Spicy RX+

5 Rounds for Time

50 Double Unders

5,4,3,2,1 Wall Walks

5,4,3,2,1 Bar muslce Ups

Mild RX

5 Rounds for time

35 Double Unders

10,8,6,4,2 HSPU or 5,4,3,2,1 Wall walks

5,4,3,2,1 Burpee pull ups or BAr muscle up

Pico

5 Rounds for time

50 Singles

10,8,6,4,2 Partial Wall Walk or Z Press

5,4,3,2,1 Burpee pull ups or 5,5,4,4,3,3,2,2,1,1 burpee/ring row

Badger S&C – Fri, Jan 24

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Walking Lunge wTwist/Tin Man RDL’s

Hurdle Down and Back

Down/Up Dog – 4

Groin Stretch – 4 Each

Thread the Needle – 8

Heel to Toe Rocks – 10

Toe Taps – 10

A Skips/High Knees

Jump Squats – 4

Barbell Warm-Up:

Good Mornings – 5

Calf Raises – 5

Front Squat – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Front Squat – EMOM (No Measure)

1: Front Squat – 3 Speed/3 Tempo @65

2: KB Deadbugs – 10

3: Front Squat – 3 Speed/3 Tempo @65

4: One Leg Squats – 6 Each

5: Front Squat – 3 Speed/2 Tempo @70

6: KB Deadbugs – 10

7: Front Squat – 2 Speed/2 Tempo @70

8: One Leg Squats – 6 Each

9: Front Squat – 1 Speed/1 Tempo @75

10: Front Squat – 1 Tempo @80

AMRAP – 8 Min (No Measure)

Lateral High Knees – 4

Skater Hop with Jump Squat – 6

Plate Hops – 20

Badger S&C – Fri, Jan 24

By

Honey Badger Gym – Badger S&C

Front Squat – EMOM (No Measure)

1: Front Squat – 3 Speed/3 Tempo @65

2: KB Deadbugs – 10

3: Front Squat – 3 Speed/3 Tempo @65

4: One Leg Squats – 6 Each

5: Front Squat – 3 Speed/2 Tempo @70

6: KB Deadbugs – 10

7: Front Squat – 2 Speed/2 Tempo @70

8: One Leg Squats – 6 Each

9: Front Squat – 1 Speed/1 Tempo @75

10: Front Squat – 1 Tempo @80

AMRAP – 8 Min (No Measure)

Lateral High Knees – 4

Skater Hop with Jump Squat – 6

Plate Hops – 20

Fitness – Wed, Jan 22

By

Honey Badger Gym – Fitness

Back Squat (Every 3 Min
4 x 8 75-78%)

Metcon (Time)

For Time

15 Min Clock

21/18/15

DB snatch

T2b

Rest 3 Min

12/9/6/3

1 Arm Devil Press

Pull Ups

RX+ 70/50 C2b

RX 50/35 Pull Ups (Women t2b 18/15/12)

Pico Pick your core and pull up movement that is challenging but wont be unbroken
Combine both time for your score