Fitness – Sat, Apr 5
Honey Badger Gym – Fitness
Metcon (AMRAP – Rounds and Reps)
Teams of 2
Amrap 25
50 partner wall ball over PU bar
40/30 Calorie Bike
30 med ball sit up passes
20 Sandbag over box 48/40
10 50′ Farmer carry AHAP
Fitness – Fri, Apr 4
Honey Badger Gym – Fitness
Metcon (Weight)
3 sets every 3 min
Back rack step back barbell lunges
16 reps alt R1/L2 Building
Metcon (Time)
For Time
15 Min time cap
Spicy RX+
21 DB snatch 50/35
21 Burpees over the DB
21 Pull ups
15 DB snatch
15 Burpees over the DB
15 c2b
9 DB snatch
9 Burpees over the DB
9 Bar muscle ups
Mild RX
21 DB Snatch 50/25
21 Burpees over the DB
21 pull ups
15 DB snatch
15 Burpees over the DB
15 Pull Ups/12 C2b
9 DB snatch
9 Burpee over the DB
9 C2b/5 Bar muslce ups
Pico
18 DB Snatch
18 Burpees over the DB
18 Pull up variation
12 DB snatch
12 Burpees over the DB
12 Pull up variations
6 DB snatch
6 Burpees over the DB
6 Pull up variation
Badger S&C – Fri, Apr 4
Honey Badger Gym – Badger S&C
Warm-Up (No Measure)
Machine for 2 Min
Heel to Toe Rocks – 10
Toe Taps – 10
Leg Swings – 10
Runners/Hammy Stretch – 4
Down/Up Dog – 4
Windmills – 10
Good Mornings – 10
Heel Drives
Barbell Warm-Up:
Front Squat – 5
Forward Lunge – 4
RDL’s – 5
Calf Stretch – 15 Sec Each
Front Rack Lunge (Lifting Off Vibes)
1: 8 and a Squat
2: 8 and a Squat (Stay at Weight)
3: 6 and a Squat (Increase)
4: 6 and a Squat (Stay at Weight)
5: Rest
6: 4 and a Squat (Increase)
7: 4 and a Squat (Stay at weight)
8: Rest
9: 2 and a Squat (Increase)
10: 2 and a Squat (Stay at Weight)
AMRAP – 9 Min (No Measure)
Plate Taps – 20
KB Swings – 10 (Increase reps by 2 each Round)
Fitness – Wed, Apr 2
Honey Badger Gym – Fitness
Clean and Jerk (EMOM
MIN 1/2/3/4/5
2 Clean Pull @80%
Rest Min 6
Min 7/8/9
1 Clean and jerk 65%
Min 10 Rest
Min 11/12/13
1 Clean and jerk 70%)
If you dont have a CJ max use RPE
Metcon (Time)
For Time
10 min cap
Spicy RX+
25/20 Calorie bike
50 Wall Balls 20/14
25/20 Calorie Bike
Mild RX
21/18 Calorie bike
50 Wall Balls 20/14
21/18 Calorie Bike
Pico
18/15 Calorie Bike
40 Wall Balls 14/10
18/15 Calorie Bike
Badger S&C – Wed, Apr 2
Honey Badger Gym – Badger S&C
Warm-Up (No Measure)
Machine for 2 Min
Runners/Hammy Stretch – 4
Thread the Needle – 8
Samson with Twist – 4
Leg Wipers – 10
Heel Drives/Figure 4’s
Tin Man RDL’s/A Skips
Windmills – 10
Lunge to Squat – 4
Barbell Warm-Up:
Good Mornings – 5
Front Squat – 5
Elbow Rotates – 10
Throacic Stretch – 30 Sec
Hang Clean
1: Hang Power/Hang Squat – 3&3 @65
2: DB Upright Rows – 10
3: Hang Power/Hang Squat – 3&3 @65
4: DB Upright Rows – 10
5: Hang Power/Hang Squat – 2&2 @70
6: DB Upright Rows – 10
7: Hang Power/Hang Squat – 2&2 @70
8: DB Upright Rows – 10
9: Hang Power/Hang Squat – 2&1 @75
10: Hang Power/Hang Squat – 1&1 @80
Metcon – 12 Min Cap (No Measure)
4 Rounds
Plate Situps – 10
WB Lateral Toss – 10 Each
Wall Balls or WB Thrusters – 10