Author: honeybadgergym

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

Badger S&C – Tue, Apr 8

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

Down/Up Dog – 4

Sit Ups – 6

Runners/Hammy Stretch – 4

Thoracic Rotations – 4

Heel Drives/Hurdles

Curb and Back

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Calf Raises – 5

Deadlifts – 5

Thoracic Stretch -30 Sec

AMRAP – 20 Min (No Measure)

Teams of 2

200m Banded Run

Deadlift – 20

WB Sit Ups – 12

Rest 30 Sec Between Sets

Fitness – Mon, Apr 7

By

Honey Badger Gym – Fitness

Metcon (Time)

For Time

30 min cap

Repeat from july 23 2024

Spicy RX+

500/400m Row

50/40 Db bench 50s/30s

500/400m Row

40/35 HSPU

500/400m Row

30/24 hand release push ups

500/400m Row

20 DB shoulder to overhead 50s/30s

500/400m Row

10/8 Wall Walks

500/400m Row

*can sub a 400m run instead of row

Mild RX

35s/25s

Pico

400/350m Row

40 DB bench

400/350m Row

30 Side lateral DB raises

400/350m Row

20 DB shoulder to overhead

400/350m Row

8/6 partial wall walks

400/350m Row

*300m run instea of row

Badger S&C – Mon, Apr 7

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4

Thread the Needle – 8

Down/Up Dog – 4

Wide Base Inchworms – 4

Samson with Twist – 4

Shoulder Wipers – 4

Squat/Hammy Stretch – 4

Tin Man RDL’s/Heel Drives

Barbell Warm-Up:

Good Morning to Push Press – 5

Back Squat – 5

Sn. Grip Upright Rows – 5

Sn. Grip RDLs – 5

Thoracic Stretch – 30 Sec

Hang Snatch

1:Hang Sn. Pull/Hang Sn. – 3&3 @65

2:RDL Snatch Grip – 8

3:Hang Sn. Pull/Hang Sn. – 3&3@65

4: RDL Snatch Grip – 8

5: Hang Sn. Pull/Hang Sn. – 2&2 @70

6: RDL Sn. Grip – 8

7: Hang Sn. Pull/Hang Sn. – 2&2 @70

8: RDL Sn. Grip – 8

9: Hang Sn. Pull/Hang Sn. – 2&1 @75

10: Hang Sn. Pull/Hang Sn. – 1&1 @80

AMRAP – 10 (No Measure)

Front Rack KB Stepback Lunge – 10

KB OH Shuttles – 4

Broad Jumps – 6