Author: honeybadgergym

Fitness – Mon, Dec 23

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Honey Badger Gym – Fitness

Metcon (Time)

25 Min clock

3 Sets

20 Banded alt leg v-ups

5R/5L Split leg jumps (repeat what you did last week)

8 Wide leg RDL

4 Sets of 2 Deadlifts Building

Partner Diane

10 Minute Cap

RX+

21 partner Deadlifts 315/215

42 HSPU

15 Partner Deadlifts

30 HSPU

9 Deadlifts

18 HSPU

RX

21 Partner Deadlifts 245/173

30 HSPU

15 Partner Deadlifts

20 HSPU

9 Partner Deadlifts

10 HSPU

Pico

21 Partner Deadlifts

30/24 Push Ups

15 Partner Deadlifts

20/16 Push ups

9 Partner deadlifts

10/8 Push ups
split gymnastics however

Badger S&C – Mon, Dec 23

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy – 4

Crossovers – 10

Tin Man/RDL’s

Figure 4’s/Heel Glides

Thread the Needle – 4 Each

Groin Stretch – 4 Each

Heel to Toe Rocks – 10

Toe Taps – 10

Knee to Wall – 4 Each

Rig Squats – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

PVC Front Rack Stretch – 30 Sec

EMOM – Front Squat to Box (No Measure)

1: Max Reps Front Squat @65

2: Heel Taps – 6 Each

3: Rest

4: Max Reps Front Squat @70

5: Heel Taps – 6 Each

6: Rest

7: Max Reps Front Squat @75

8: Heel Taps – 6 Each

9: Rest

10: Max Reps Front Squat @80

AMRAP – 10 Min (No Measure)

Leg Lifts – 10

Mountain Climbers – 30

A Skips – 2

Shuttle Runs – 4

Fitness – Sat, Dec 21

By

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2 Split however

RX+

50/40 Calorie Row

400′ OH plate hold walking lunge 45/25

50/40 Calorie Row

500′ Bearhug sandbag carry 150/100

50/40 Calorie Row

600′ Farmer carry 70/53

50/40 Calorie Row

Rx 100/70, plate 35/15, DB 50s/35s

Pico

40/30 Calorie Row

400′ walking lunge with or out weight

40/30 calorie Row

500′ Burden carry, sandbag, wall balls,

40/30 Calorie Row

600′ Farmer carry

40/30 Calorie Row

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements

Fitness – Fri, Dec 20

By

Honey Badger Gym – Fitness

Front Squat (Every 3:00
4×4 Building)

Metcon (AMRAP – Reps)

12 Min Amrap

RX+

Min 0-4

Wall Walks

Bar Muscle Ups

Min 4-8

Clean and Jerks 135/83

Bar facing burpees

Min 8-12

Calorie Bike

Jumping Lunges R1/L2

RX

0-4

Wall Walks

Bar muscle up/ burpee pull up

4-8

Clean and jerk 95/73

Bar over burpees

8-12

Calorie Bike

Jumping lunge/ alt lunge in place

Pico

0-4

Partial Wall walk

t Push ups

4-8

Clean and jerk

Burpee over the bar

8-12

Calorie Bike

Air squats, alt lunge, lunge jumps
At Go complete 1 wall walk then 1 muscle up, then 2 wall wall walks, 2 muscle up. At min 4 whatever number you are on continue going with the new movement. If you were at 4 of 6 Muscle ups or wall walks do 2 Clean and jerks then 6 Burpees, 7 CJ, 7 burpees. At min 8 switch to the next 2 movements