Fitness – Wed, Jan 15

Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 14.5

Amrap 12

3,3,6,6,9,9……

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however

Fitness – Wed, Jan 15

Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 14.5

Amrap 12

3,3,6,6,9,9……

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however

Fitness – Wed, Jan 15

Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 14.5

Amrap 12

3,3,6,6,9,9……

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however

Fitness – Wed, Jan 15

Honey Badger Gym – Fitness

Back Squat (4 x 8 @ 70-75%
Every 3:00
If last week was easy add weight. If you were struggling stay at 70% )

Metcon (Time)

Partner 5.41

For Time 15 Min cap

3/3

6/6

9/9

12/12

15/15

18/18

21/21

Thrusters

Bar facing burpees

RX 95/63

Mild 75/53

Pico 45/33
Split reps however

Badger S&C – Wed, Jan 15

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Shoulder Wipers – 4 Each

Fan Outs – 4 Each

Wall Sit with OH Press – 10

Down/Up Dog – 4

Inchworms with Pushup – 4

Shoulder Taps – 10

Good Mornings – 10

Windmills – 10

Lunge to Squat – 4

Heel to Toe Rocks – 10

Samson with Twist – 4

Barbell Warmup:

Good Mornings – 5

Anderson Press – 3

Front Squat – 5

RDL’s 5

Front Rack Stretch – 30 Sec

EMOM – 10 Min (No Measure)

1: Anderson Press – 10

2: Tempo Air Squat – 6

3: Rest

4: Anderson Press – 8

5: Tempo Air Squat – 6

6: Rest

7: Anderson Press – 6

8: Tempo Air Squat – 6

9: Rest

10: Anderson Press – 4

AMRAP – 10 Min (No Measure)

Spanish Squats – 10

Plate OH Walking Lunge – 25′

Plate Taps – 20

Good Mornings – 10