Author: honeybadgergym

Fitness – Fri, Dec 20

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Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Badger S&C – Fri, Dec 20

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Walking RDL/Figure 8’s

Toe Taps – 10

Windmills – 10

Heel to Toe Rocks – 10

Groin Stretch – 4 Each

Thoracic Rotations – 4 Each

Squat/Hammy – 4

Wall fan Outs – 4 Each

Lateral Step Ups – 4 Each

Jump Rope – 20

Air Squats – 6

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

Bent Over Rows – 5

RDL’s – 5

Calf Stretch – 30 Sec

EMOM – Good Mornings (No Measure)

1: Tempo Good Mornings – 6

2: KB Gorilla Rows – 10

3: Rest

4: Tempo Good Mornings (Increase)- 5

5: KB Gorilla Rows – 10

6: Rest

7:Tempo Good Mornings (Increase) – 4

8: KB Gorilla Rows – 10

9: Rest

10:Tempo Good Mornings (Increase)- 3

Metcon – 8 Min (No Measure)

6 Rounds

Jump Rope – 30

Squat Jumps from Box – 10

Lateral Box Step Overs – 10

Skater Lunge – 6 Each Side