Author: honeybadgergym

Badger S&C – Wed, Jan 22

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Downdog Toe Taps – 10

Inchworms – 4

Heel to Toe Rocks – 10

A Skips/Tinman RDL’s

Thoracic Rotations – 4 Each

Thread the Needle – 8

Box Step Ups – 4

Runners/Hammy Stretch – 4

Bike – 1 Minute

Good Mornings – 10

Heel Drives

Barbell Warm-Up:

Good Mornings – 5

Calf Raises – 10

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift – EMOM (No Measure)

1: 4 Speed/4 Tempo – @65

2: Heel Taps – 6 Each Side

3: 4 Speed/3 Tempo – @70

4: Banded Good Mornings – 10

5: 3 Speed/3 Tempo – @70

6: Heel Taps – 6 Each Side

7: 3 Speed/2 Tempo – @75

8: Heel Taps – 6 Each Side

9: 2 Speed/2 Tempo – @75

10: 2 Speed/1 Tempo – @80

Metcon – 10 Min Cap (No Measure)

5 Rounds

Shuttle Runs – 10

Box Step Overs – 10

Bike – 10 Cals

Badger S&C – Wed, Jan 22

By

Honey Badger Gym – Badger S&C

Deadlift – EMOM (No Measure)

1: 4 Speed/4 Tempo – @65

2: Heel Taps – 6 Each Side

3: 4 Speed/3 Tempo – @70

4: Banded Good Mornings – 10

5: 3 Speed/3 Tempo – @70

6: Heel Taps – 6 Each Side

7: 3 Speed/2 Tempo – @75

8: Heel Taps – 6 Each Side

9: 2 Speed/2 Tempo – @75

10: 2 Speed/1 Tempo – @80

Metcon – 10 Min Cap (No Measure)

5 Rounds

Shuttle Runs – 10

Box Step Overs – 10

Bike – 10 Cals

Fitness – Tue, Jan 21

By

Honey Badger Gym – Fitness

Metcon (Time)

Every 6 Min for 5 Rounds

RX

15/12 Calorie Row

15 Box jump overs 24/20

15/12 Calorie Bike

15 Wall Balls 20/14

Pico

12/9 Calorie Row

12 Box jump/ step overs 20″

12/9 Calorie Bike

12 Wall Balls 14/10
Slowest round is your score

Fitness – Tue, Jan 21

By

Honey Badger Gym – Fitness

Metcon (Time)

Every 6 Min for 5 Rounds

RX

15/12 Calorie Row

15 Box jump overs 24/20

15/12 Calorie Bike

15 Wall Balls 20/14

Pico

12/9 Calorie Row

12 Box jump/ step overs 20″

12/9 Calorie Bike

12 Wall Balls 14/10
Slowest round is your score

Badger S&C – Tue, Jan 21

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4 Each

Groin Stretch – 4 Each

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Windmills – 10

Heel Drives/Figure 4

Toe Taps – 10

Good Mornings with a Twist – 10

Inchworms with Push Up – 4

Shoulder Wipers – 4 Each

DB Warm-Up:

Good Mornings – 5

DB Squats – 5

DB Press – 5

Thoracic Stretch – 30 Sec

AMRAP – 25 Min (AMRAP – Rounds and Reps)

Partner Workout: While one partner works, the other is holding. If one partner rests, the other stops

DB Thruster – 12

Plank to Bear – 10

KB March – 20

DB Press Alt Press – 12

Rest 1 Min Between Rounds