Author: honeybadgergym

Fitness – Wed, May 28

Honey Badger Gym – Fitness

Clean and Jerk (Clean and jerk
Minute
1-60%
2-65%
3-70%
4 Rest
5-65%
6-70%
7-75%
8 Rest
9-70%
10-75%
11-80%)

Metcon (Time)

For Time

12 min time cap

10-9-8-7-6-5-4-3-2-1

Dead lifts

Calorie bike

Spicy 225/155

Rx 185/123

Pico 135/73

Badger S&C – Wed, May 28

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2

Heel to Toe Rocks – 10

Windmills – 10

Toe Taps – 10

Calf Raises – 10

Wide base Inchworms – 4

Tin Man RDL’s/Figure 4’s

Lunge to Squat – 4

Squat Jumps – 4

Conditioning Drills (No Measure)

6 Rounds:

Long Carioca Shuffle – 2

Long Broad Jumps – 6

Bear Crawl – 1

Body Buidling (No Measure)

4 Rounds:

Z Presses – 10

KB Gorilla Rows – 10

KB Deadlifts – 10

KB OH Hold 30 Sec

Fitness – Tue, May 27

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

RX

50 Double unders

500m Row

10 Ab mat sit ups

+10 Ab mat sit ups each round

Pico

50 Singles

500m Row

10 Ab mat sit ups

+10 Ab mat sit ups each round

Badger S&C – Tue, May 27

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Inchworms – 4

Windmills – 10

Toe Taps – 10

Samsons with Twist – 4

KB Swings – 6

Row for 1 Min

Plank Jacks – 10

E3MOM – 7 Rounds (No Measure)

Row 150m

KB Swings – 10

Plank Jacks – 20

Fitness – Mon, May 26

Honey Badger Gym – Fitness

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Half Murph (Time)

800m run

50 pull-ups

100 push-ups

150 air squats

800’ run

*if you have a vest, you can wear it.

*partition reps however you like.

Sprint Murph (Time)

(30 min cap)

800m run

50 CTB pull-ups*

200m run

100/75 push-ups*

200m run

150 Air Squats*

800m run

*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.

RX: perform pull-ups instead of CTB