Author: honeybadgergym

Fitness – Wed, Feb 21

Honey Badger Gym – Fitness

Back Squat (Every 2:30 X 5

5X5 Building to a 80-90% effort)

Metcon (AMRAP – Reps)

Amrap 10

Add 25′ each round

Bike Cals stay the same

1 DB

Spicy RX+

15/12 Calorie Bike

25′ Walking lunge 50/35

Mild Rx

12/10 Calorie Bike

25′ Walking lunge 35/25

Pico

10/8 Calorie Bike

25′ walking lunge BW/25/15
25′ = 1 rep

1 cal = 1 rep

Fitness – Wed, Feb 21

Honey Badger Gym – Fitness

Back Squat (E2MOM X 5

5X5 Building to a 80% effort)

Metcon (Time)

For Time

15 Min Clock

Spicy RX+

20 Wall Balls 30/20

30/24 Calorie Bike

40 Wall Balls 30/20

30/24 Cal Bike

20 Wall Balls

@2:00 & 8:00 400M Run

Mild RX

20 Wall Balls 20/14

30/24 Calorie Bike

40 Wall BAlls 20/14

30/24 Calorie Bike

20 Wall Balls

@2:00 & 8:00 400m Run

Pico

20 Wall Balls 14/10

24/18 Calorie Bike

40 Wall Balls 14/10

24/18 Calorie Bike

20 Wall Balls

@ 2:00 & 8:00 Parking lot lap

Fitness – Tue, Feb 20

Honey Badger Gym – Fitness

Sike (Time)

EMOMx30

Spicy RX+

1 – 18/14 Calorie Row

2 – 15 T2b

3 – 60 Double Unders

4 – 15 DB Bench 50s/35s

5&6 – 200m Run

Mild RX

1 – 15/12 Calorie Row

2- 10 T2b or T2R

3 – 50 Double Under

4 – 15 DB Bench 35s/25s

5&6 – 200m Run

Pico

1 – 12/10 Calorie Row

2 – 10-15 Core Movements

3 – 50 Singles 30 Sec dub practice

4 – 15 DB Bench

5&6 – 200m Run

Extra Guac – Tue, Feb 20

Honey Badger Gym – Extra Guac

Snatch work (No Measure)

12 min EMOM

0- 3 snatch pulls @70%

1- 3 snatch pulls @70%

2- 3 snatch pulls @70%

3- Rest

4- 2 snatch pulls @ 80%

5- 2 snatch pulls @ 80%

6- 2 snatch pulls @ 80%

7- Rest

8- 2 Paused Over Head squats @ 50%

9- 2 Paused Over Head Squats @50%

10- Rest

11- 2 Paused Over Head Squats @50%

12- 2 Paused Over head Squats @ 50%
Snatch pulls shouldn’t go any higher than your chest and should be completed as quickly as proper form allows

Paused OHS should be a 3 Honeybadger count STARTING once in the bottom of the squat

The real class workot for today… (Time)

With a partner for time(45 minute cap)

One partner runs 400m, while the other performs burpees. Switch when partner is done with the run.

Spicy RX+

500 burpees

Mild RX

400 burpees

Pico

250 burpees

May also use an erg bike or rower instead of running

Extra Guac – Tue, Feb 20

Honey Badger Gym – Extra Guac

Snatch work (No Measure)

12 min EMOM

0- 3 snatch pulls @70%

1- 3 snatch pulls @70%

2- 3 snatch pulls @70%

3- Rest

4- 2 snatch pulls @ 80%

5- 2 snatch pulls @ 80%

6- 2 snatch pulls @ 80%

7- Rest

8- 2 Paused Over Head squats @ 50%

9- 2 Paused Over Head Squats @50%

10- Rest

11- 2 Paused Over Head Squats @50%

12- 2 Paused Over head Squats @ 50%
Snatch pulls shouldn’t go any higher than your chest and should be completed as quickly as proper form allows

Paused OHS should be a 3 Honeybadger count STARTING once in the bottom of the squat