Author: honeybadgergym

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

By

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Badger S&C – Fri, Jan 17

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Tin Man RDLs/Figure 4’s

Knee Tucks/Quad Stretch

Windmills – 10

Good Mornings – 10

Runners/Hammy Stretch – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Crossovers – 10

Knee to Wall – 4 Each

Rig Squat – 4

Barbell Warm-Up:

Good Morning to Squat – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigoen Pose – 30 Sec

Back Squat (EMOM – 10 Min)

1: Tempo Back Squat(4 Sec All)@65% – 5

2: Ring Rows – 10

3: Rest

4:Tempo Back Squat @70% – 4

5: Ring Rows – 10

6: Rest

7: Tempo Back Squat @75% – 3

8: Ring Rows – 10

9: Rest

10:Tempo Back Squat @80% – 2

Metcon – 8 Min (No Measure)

5 Rounds

Burpees Hurdle – 6

Ring Row Marches – 20

Skater Lunge – 10 Each

Alt KB Swings – 12