Fitness – Fri, Jan 9

Honey Badger Gym – Fitness

Bench Press (4 sets of 8
Super set with 4 sets of DB curls 12-15 reps

Get a good pump today)

Metcon (AMRAP – Reps)

Amrap 8

1,1,2,2,3,3,4,4,5,5…….

Bar over burpee

Shoulder to overhead

T2b

RX+95/65

RX 75/55 core movement of choice

Pico core movement of choice

Fitness – Wed, Jan 7

Honey Badger Gym – Fitness

Snatch

15 min clock

Build to a heavy snatch

power or full

Metcon (Time)

5 Rounds for time

15 min time cap

RX+

4 power snatch

8 Back rack lunges 4/4

4 Power snatches

8 Back squats

115/75

RX

95/65

Pico

4 power snatches

8 back or front rack lunges 4/4

4 power snatches

8 back or front squats

Fitness – Tue, Jan 6

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

25 min amrap

RX+

200m run or 250m Row

5 Burpee box jump overs 30/24

5 Bar muscle ups

15 Wall Balls 20/14

45 Double unders

RX

200m run or 250m row

5 Burpee box jump overs 24/20

10 Pull Ups

15 Wall Balls 20/14

30 Double unders

Pico

Curb run/200m run/ 250m row

5 Burpee box step ups 20′

10 pull up variations

15 Wall Balls 14/10

60 singles

Fitness – Mon, Jan 5

Honey Badger Gym – Fitness

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Can sub out ohs for front squat

Teams of 2

6 sets (each/1:1)

10/8 Calorie Air Bike

15 Dumbbell Bench Press (50s/35s)

10/8 Calorie Air Bike