Author: honeybadgergym

Fitness – Fri, Jan 31

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Honey Badger Gym – Fitness

Clean (E3MOM X 4
For quality
Building
1 Power Clean
1 Box jump
1 Hang power clean
1 Box jump
1 Full Clean
1 Box Jump
)

Metcon (Time)

For Time

15 Min Cap

Men and woman reps are for bike and pull ups

Spicy RX+

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

C2b Pull Ups

Mild RX

9-15-21-15-9 M

8-14-18-14-8 W

Calorie Bike

Pull Ups

Pico

6-12-18-12-6 M

6-12-15-12-6 W

Calorie Bike

Pull Up variation

Badger S&C – Fri, Jan 31

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Inchworms – 4

Knee to Wall – 4 Each

Rig Squats – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Quad Pulls

Hurdles Down and Back

Lateral Shuffle – 2

Heel to Toe Rocks – 10

Barbell Warm-Up:

Good Morning to Squat – 5

Back Squat – 5

Elbow Rotates – 10

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat – EMOM (No Measure)

1: 5 Back Squat Pause at Parallel @65

2: Stagger Stance RDL – 6 Each

3: 5 Back Squat Pause at Parallel @70

4: Stagger Stance RDL – 6 Each

5: 4 Back Squat Pause at Parallel @75

6: Plate OH Shuttle Walks – 4

7: 3 Back Squat Pause at Parallel @80

8: Plate OH Shuttle Walks – 4

9: 2 Back Squat Pause at Parallel @85

10: 1 Back Squat Pause at Parallel @90

E3MOM – 3 Rounds (No Measure)

Lateral Box Step Overs – 10

DB Tricep Ext – 10

Double DB Stepback Lunge – 10

Alt DB Hang C&J – 12

Fitness – Wed, Jan 29

By

Honey Badger Gym – Fitness

Back Squat (E4MOM x 3

10 Back squats 75-80% stay at one weight for all sets)

Metcon (AMRAP – Reps)

Amrap 9

Spicy RX+

3,6,9,12,….

Double DB box step overs 50s/35s 20″

8

T2b

Mild RX

3,6,9,12,…..

Double DB box step overs 35s/25s 20′

6

T2b

Pico

3,6,9,12,….

Box step up or overs with or without weight

8

Core movement of choice

Fitness – Wed, Jan 29

By

Honey Badger Gym – Fitness

Back Squat (E4MOM x 3

10 Back squats 75-80% stay at one weight for all sets)

Metcon (AMRAP – Reps)

Amrap 9

Spicy RX+

3,6,9,12,….

Double DB box step overs 50s/35s 20″

8

T2b

Mild RX

3,6,9,12,…..

Double DB box step overs 35s/25s 20′

6

T2b

Pico

3,6,9,12,….

Box step up or overs with or without weight

8

Core movement of choice