Author: honeybadgergym

Fitness – Fri, Apr 11

By

Honey Badger Gym – Fitness

Metcon (Weight)

10 min clock

3 sets of 8 each leg back rack step back lunges add weight on each set from last week

Metcon (Time)

For Time

15 min cap

Spicy RX+

50 Double unders

20/15 calorie Bike

50 Double unders

30 T2b

50 Double unders

30 t2b

50 Double unders

20/15 Calorie Bike

50 Double unders

Mild RX

35 Double unders

20/15 Cal bike

35 Double unders

20 t2b

35 Double unders

20 T2b

35 double unders

20/15 Cal bike

35 Double unders

Pico

50 singles

15/10 calorie bike

50 singles

20 alt leg vups

50 singles

20 alt leg v-ups

50 singles

15/10 cal bike

50 singles

Badger S&C – Fri, Apr 11

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms – 4

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Samson with Twist – 4

Tin Man RDL’s/Heel Drives

Windmills – 10

Toe Tapes – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift

1: Deadlift Max @65

2: Deadlift Tempo Down – 5 @65

3: Deadlift Max @70

4: Deadlift Tempo Down – 4 @70

5: Rest

6: Deadlift Max @75

7: Deadlift Tempo Down – 3 @75

8: Deadlift – 4 @80

9: Rest

10: Deadlift Tempo Down – 2 @85

AMRAP – 8 (No Measure)

21’s

Arnold Press – 10

Lu Raises – 10

Max Tricep Ext.

Fitness – Wed, Apr 9

By

Honey Badger Gym – Fitness

Snatch (EMOM 8

55-65%
Above the knee snatch
Belowsthe knee snatch

)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

Age group qualifier workout

Spicy RX+

1 Clean @60% of max

1 Bar muscle up

add 1 rep each round

Mild RX

1 Clean @60%

1 Bar muscle, chest to bar or PU

add 1 rep each round

Pico

1 Clean

1 Pull up variation

add 1 rep each round

Badger S&C – Wed, Apr 9

By

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

Samson with a Twist – 4

Knee to Wall – 4

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Stepback Lunge – 4

Back Squat – 5

RDL’s – 5

Pigeo Pose – 30 Sec

Split Squat (Checkmark)

1: Split Squat Right Side – 8

2: Split Squat Left Side – 8

3: Rest

4: Split Squat Right Side – 8 (Increase)

5: Split Squat Left Side – 8

6: Rest

7: Split Squat Right Side – 8 (Increase)

8: Split Squat Left Side – 8

9: Rest

10: Max Back Squat

40 On/20 Off – 10 Rounds (No Measure)

1: Bike

2: Shuttle Runs

3: KB Deadbugs

4: Bike

5: KB Swings

6: Bike

7: Shuttle Runs

8: KB Deadbugs

9: Bike

10: KB Swings

Fitness – Tue, Apr 8

By

Honey Badger Gym – Fitness

Metcon (Time)

For Time

30 min cap

Spicy RX+

3 rounds

800m run or 1000/800m row

20 burpee box jump overs 24/20

30 Goblet squats 53/35

Mild rx

3 rounds

800m Run or 1000/800m row

20 burpee box jump overs 24/20

30 Goblet squats 35/25

Pico

3 Rounds

400m Run or 800/600m row

15 Burpee box step ups

25 air squats