Author: honeybadgergym

Badger S&C – Fri, Dec 27

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2

Down/Up Dog – 4

Inchworms – 4

Thread the Needle – 8

Squat/Hammy – 4

Crossovers – 10

Windmills – 10

Samson w/Twist – 4

Shoulder Wipers – 4 Each

Wall sit with press OH – 10

Air Squats – 6

Barbell Warm-Up

Good Morning to Squat – 5

Back Squat – 5

Elbow Rotates – 10

Strict Press – 5

Push Press – 5

Front Rack Stretch on Barbell – 30 Sec

Push Press

1: Max Push Press @65

2: DB Bent Over Rows – 12

3: Rest

4: Max Push Press @70

5: DB Bent Over Rows – 12

6: Rest

7: Max Push Press @75

8: DB Bent Over Rows – 12

9: Rest

10: Max Push Press @80

40 on, 20 Off – 12 Min (No Measure)

Alt DB Snatch

Alt DB Clean

Alt DB Thruster

Fitness – Fri, Dec 27

By

Honey Badger Gym – Fitness

Front Squat (4 sets Every 3:00
Building to a heavy set of 3)

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Fitness – Tue, Dec 24

By

Honey Badger Gym – Fitness

Metcon (Time)

12 Days of Christmas

1 Sandbag Clean

2 Wall Walls

3 30 Double Under/ Singles

4 Burpees

5 25′ shuttle runs

6 DB snatch

7 T2b/ Core movement

8 HSPU/ Push ups

9 Box Jumps

10 Pull Ups

11 Wall Balls

12 Calorie machine
1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

6,5,4,3,2,1

7,6,5,4,3,2,1

8,7,6,5,4,3,2,1

9,8,7,6,5,4,3,2,1

10,9,8,7,6,5,4,3,2,1

11,10,9,8,7,6,5,4,3,2,1

12,11,10,9,8,7,6,5,4,3,2,1

Fitness – Tue, Dec 24

By

Honey Badger Gym – Fitness

Metcon (Time)

12 Days of Christmas

1 Sandbag Clean

2 Wall Walls

3 Power snatch

4 Bar over burpees

5

6 25′ shuttle runs

7 T2b

8 T Push ups

9 Box Jumps

10 Pull Ups

11 Wall Balls

12 Calorie Bike
1

2,1

3,2,1

4,3,2,1

5,4,3,2,1

6,5,4,3,2,1

7,6,5,4,3,2,1

8,7,6,5,4,3,2,1

9,8,7,6,5,4,3,2,1

10,9,8,7,6,5,4,3,2,1

11,10,9,8,7,6,5,4,3,2,1

12,11,10,9,8,7,6,5,4,3,2,1

Badger S&C – Tue, Dec 24

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Crossovers – 10

Thread the Needle – 8

Groin Stretch – 4

Down/Up Dog – 4

Squat/Hammy – 4

Heel to Toe Rocks – 10

Heel Walks/Toe Walks

Leg Swings Forward and Back – 10

Shuttle Runs – 4

A Skips – 2

Long Farmers Carry – 2

DB Thrusters – 4

WB Lateral Toss – 5 Each Side

Calf Stretch – 30 Sec Each

Santa’s Workout- 20 Min AMRAP (No Measure)

Team Workout:

Rudolph Run:

P1 – Long Spring Down and Back

P2 – Long Sprint Down and Back

Load the Sled:

P1 – Long Farmers Carry – 2

P2 – Long Farmers Carry – 2

Chimney Thrusters:

P1 – DB Thrusters – 10

P2: DB Thrusters – 10

Toy Toss:

P1 – WB Lateral Toss – 10 Each

P2 – WB Later Toss – 10 Each