Author: honeybadgergym

Badger S&C – Wed, Jun 18

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Tin Man RDL’s/Heel Drive

Heel to Toe Rocks – 10

Windmill – 10

Toe Taps – 10

Calf Raises – 10

Line Hops – 10

Groin Stretch – 4

Runners/Hammy – 4

Lunge to Squat – 4

Calf Stretch – 30 Sec Each

Ladder Drills – 4 Rounds (No Measure)

Icky Shuffle and 5 Bootcamp Burpees

Straddle Hops and 6 Jumping Lunge

In and Outs and 10 Jumping Jacks

Arm Pump – 4 Rounds (No Measure)

Hammer Curls – 10

Tricep Kickbacks – 10

Zottoman Curls – 10

OH Tricep Ext. – 10

Fitness – Tue, Jun 17

By

Honey Badger Gym – Fitness

Metcon (Time)

3 rounds for time

30 min time cap

Spicy RX+

400m Run

10 Shoulder to overhead 155/103

15 Bar over burpees

20 T2b

10 Cleans

Mild RX

400m

10 Shoulder to overhead 135/83

12 Bar over burpees

15 T2b

10 Cleans

Pico

200m Run

10 Shoulder to overhead

12 bar over burpees

15 core movements

10 Cleans

Badger S&C – Tue, Jun 17

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Tin Man RDL’s/Figure 4’s

Heel Drives/Tip Toe Walks

Squat/Hammy – 4

Inchworm with Push Up – 4

Calf Raises – 10

Row for 1 Min

Shoulder Wipers – 4

Plank Jacks – 10

Air Squats – 5

Push Ups – 5

Devils Press – 2

Chipper – 20 Min Cap (No Measure)

Team of 2

Buy In: 200m Farmers Carry

Row – 1,000m

Plank Jacks – 60

Air Squats – 50

Sit Ups – 40

Push Ups – 20

SA Devils Press – 10

Row – 800m

Buy Out: 200m Farmers Carry

Fitness – Mon, Jun 16

By

Honey Badger Gym – Fitness

Metcon (No Measure)

Min 0-15

4 sets

DB bench Max reps

6 Deadlifts building pause on the ground

Min 15-25

4 sets

Max reps push ups

Max Rep pull up/ banded lat pull down/ max rep ring row

Min 25-35

3 Sets

15-20 DB curls

12-20 DB Skull crushers

Finisher

2 sets of 100′ waiter carries

Badger S&C – Mon, Jun 16

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Down Dog Toe Taps – 10

Inchworms with Push Up – 4

Thoracic Rotations – 4

Runners/Hammy – 4

Shoulder Wipers – 4

Wall Angels – 10

Samsons with Twist – 4

Squat/Hammy – 4

Groin Stretch – 4

Barbell Warm-Up:

Good Mornings – 5

Press Behind Neck – 5

RDL’s – 5

Push Jerk – 5

Thoracic Stretch Wipers – 10 Each

Push Jerk

1: Reg/Neg Down – 4&3 @65

2: Reg/Neg Down – 4&3 @65

3: Rest

4: Reg/Neg Down – 3&2 @70

5: Reg/Neg Down – 3&2 @70

6: Rest

7: Reg/Neg Down – 2&1 @75

8: Reg Neg Down – 2&1 @75

9: Rest

10: Reg Neg Down – 1&1 @80

AMRAP – 9 Min (No Measure)

KB Swings – 12

Goblet Squats – 12

Z Press – 12

KB Leg Lifts – 12