Author: honeybadgergym

Badger S&C – Mon, Jun 23

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Runners/Hammy – 4

Down/Up Dog – 4

Groin Stretch – 4 Each

Squat/Hammy – 4

Toe Taps – 10

Heel Drives/High Knees – D/B

Carioca Shuffle – 2

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

Strict Press – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Deadlift

1: Tempo Up/Reg – 3&3 @70%

2: Tempo Up/Reg – 3&3 @70%

3: Rest

4: Tempo Up/Reg – 2&2 @75%

5: Tempo Up/Reg – 2&2 @75%

6: Rest

7: Tempo Up/Reg – 1&1@80%

8: Tempo Up/Reg – 1&1 @80%

9: Rest

10: Regular – 2 @85%

AMRAP – 9 Min (No Measure)

DB Alt. Clean and Jerk – 10

DB Sit Ups – 10

Carioca Shuffle – 4

High Knees – 2

Fitness – Sat, Jun 21

By

Honey Badger Gym – Fitness

Metcon (Time)

For Time with a partner

RX

1600m Burden run with Wall ball 20/14 only 1 ball per team

60 Wall ball throws over pull up bar

60 Wall ball sit up throws

800m Burden run with WB

50 WB over pull up bar

50 WB sit up throws

400m Burden run with WB

40 WB over pull up bar

40 Sit up throws

Pico

800m Burden run with WB 1 per team 14/10

50 Wall Ball over pull up bar

50 Wall Ball sit up throws

600m Burden run with WB

40 WB over pull up bar

40 WB sit up throws

400m Burden run with WB

30 WB over pull up bar

30 WB sit up throws

Fitness – Fri, Jun 20

By

Honey Badger Gym – Fitness

Snatch (Snatch waves
EMOM 1 snatch
1-55%
2-60%
3-65%
4 Rest
5-60%
6-65%
7-70%
8 Rest
9-65%
10-70%
11-75%)

Metcon (Time)

For Time

16 Min time cap

200m Run

30/24 Calorie Row

200m KB farmer carry

30 Box Jumps

200m Run

30 Russian KB swings

200m KB farmer carry

30/24 Calorie Row

200m Run

RX+ 70/53 24/20 30/24 Cals

RX 53/35 24/20 30/24 CAls

Pico

200m Run

25/20 Calorie Row

200m Farmer KB carry

25 Box jump or step ups

200m Run

25 KB swings

200m FArmer KB Carry

25/20 Calorie Row

200m Run

Badger S&C – Fri, Jun 20

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Samson with Twist – 4

Toe Taps – 10

Squat/Hammy – 4

Cat/Cows – 10

Box Step Ups – 4

Inchworms – 4

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

RDL’s – 5

Deadlifts – 5

Pigeon Pose – 30 Sec

Deadlift

1: Tempo/Reg – 3&5 @65

2: Tempo/Reg – 3&5 @65

3: Rest

4: Tempo/Reg – 2&4 @75

5: Tempo/Reg – 2&4 @75

6: Rest

7: Tempo/Reg – 2&2 @85

8: Tempo/Reg – 2&2 @85

9: Rest

10: 2 Regular @90

5 Rounds – 10 Min Cap (No Measure)

Shuttle Runs – 6

Deadlift – 10

Box Step Overs – 10

Fitness – Wed, Jun 18

By

Honey Badger Gym – Fitness

Back Squat (1 set
20 rep back squat )

If your 1 Rep max is

< = 120# start at 50-60% and increase 2.5 pounds every week
125-185# start at 50-55% and increase by 5 pounds every week

190-255% start at 50-60% and increase 5 pounds every weeek

260-360# start at 50-55% and increase by 10 pounds every week

> = 365# start at 50-55% and increase 15 pounds every week

Metcon (AMRAP – Reps)

3 Rounds

2:30 on 1:30 Off

Spicy RX+

15/12 Calorie Bike

50 Double unders

Max distance Body weight walking lunges 25’=1 rep

Mild RX

35 Double unders

Pico

12/9 Calorie Bike60 singles

Max body weight walking lunges
25′ walking lunge is 1 rep