Author: honeybadgergym

Fitness – Fri, Feb 7

Honey Badger Gym – Fitness

Clean (E2MOM x 5
Building
Unbroken complex of
1 Clean
1 Hang Clean
1 Jerk
Full or power)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

Spicy RX+

3 Power Cleans 1858/123

6 Box Jumps 30/24

9 25′ shuttle runs

EMOM 2 Bar muscle ups

Mild RX

3 Power Cleans 135/83

6 Box Jumps 24/20

9 25′ shuttle runs

EMOM 4 Pull ups or 2 bar muscle ups

Pico

3 Power cleans

6 box jumps or step ups

9 25′ shuttle runs

EMOM 4 Pull Up variation

Fitness – Fri, Feb 7

Honey Badger Gym – Fitness

Clean (E2MOM x 5
Building
Unbroken complex of
1 Clean
1 Hang Clean
1 Jerk
Full or power)

Metcon (AMRAP – Rounds and Reps)

Amrap 10

Spicy RX+

3 Power Cleans 1858/123

6 Box Jumps 30/24

9 25′ shuttle runs

EMOM 2 Bar muscle ups

Mild RX

3 Power Cleans 135/83

6 Box Jumps 24/20

9 25′ shuttle runs

EMOM 4 Pull ups or 2 bar muscle ups

Pico

3 Power cleans

6 box jumps or step ups

9 25′ shuttle runs

EMOM 4 Pull Up variation

Badger S&C – Fri, Feb 7

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Toe Taps – 10

Windmills – 10

Good Mornings – 10

Squat/Hammy – 4

Tin Man RDL’s/Figure 4’s

A Skips/Quad Pulls

Crossovers – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Thoracic Stretch 30 Sec

EMOM – RDL’s -10 Min (No Measure)

1: 4 RDL’s/3 Tempo Down RDL’s @65

2: Heel Taps – 5 Each

3: 4 RDL’s/3 Tempo Down RDL’s @65

4: Heel Taps – 5 Each

5: 3 RDL’s/2 Tempo Down RDL’s @70

6: Banded Bent Over Row – 10

7: 3 RDL’s/2 Tempo Down RDL’s @70

8: Banded Bent Over Row – 10

9: 2 RDL’s/1 Tempo Down RDL’s @75

10: 1 Tempo Down RDL’s @80

AMRAP – 10 Min (No Measure)

Alt DB Thrusters – 10

Weighted Stepback Lunge – 10

Lateral Box Step Over – 10

Fitness – Wed, Feb 5

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge

Fitness – Wed, Feb 5

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat @80% of max
Goal is to do 20 reps unbroken, if you break rest quickly and get the 20 reps done AFAP)

Metcon (Time)

For Time

15 Min cap

Spicy RX+

21-15-9 Calorie Row

10-10-10 Burpee Pull Ups

100’/75’/50′ Double DB walking lunge 50s/35s

MIld RX

35s/25s

8/8/8 Burpee pull ups

Pico

18-12-6 Calorie Row

8-8-8 Burpees to target

100’/75’/50′ BW walking lunge