Fitness – Sat, Jun 14

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

400m Run together

200m Partner barbell suitcase carry

30 synchro bar over burpees

200m Partner BB suitcase carry

30 Clean and jerks

200m Partner BB suitcase carry

30 Snatches

200m Partner BB suitcase carry

30 synchro bar over burpees

400m Run together

RX+ 135/93

RX 115/83

Pico choose your own weight

Fitness – Fri, Jun 13

Honey Badger Gym – Fitness

Back Squat (10 minute clock

20 rep back squat
Start @ 50-55% of your max, keep track of your weight, we will be building on this for the next few weeks.

)

Metcon (Time)

For Time

15 min Cap

RX+

40 Air squats

32 DB snatches 50/35

24 Alternating leg V-ups

16 Box jump overs 24/20

8 Bar muscle ups

Rest 2 min

8 Bar muscle ups

16 Box jump overs 24/20

24 Alternating leg v-ups

32 DB snatches

40 Air squats

RX

40 Air squats

32 DB snatches 35/25

24 Alt leg v-ups

16 Box jump overs 24/20

8 Combo of BMU/ burpee c2b/ burpee pull up

Rest 2 min

8 pull up combo

16 Box jump overs 24/20

24 Alt leg v-ups

32 DB snatches

40 Air squats

Pico

40 Air squats

32 DB snatches

24 Alt leg v-ups/ ab mat sit ups

16 Box jump over or step ups

8 Pull up variation (hard)

Rest 2 min

8 PUll up variations

16 Box jump over or step up

24 Alt leg v-ups/ ab mat sit ups

32 DB snatches

40 air squats

Badger S&C – Fri, Jun 13

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Groin Stretch – 4

Down/Up Dog – 4

Windmills – 10

Heel to Toe Rocks – 10

Toe Taps – 10

Air Squats – 5

TIn Man RDL’s/Heel Drives

Lunge to Squat – 4

Thoracic Rotations – 4 Each

Frog/Wrist Stretch – 30 Sec

Barbell Warm-Up:

Good Mornings – 5

Front Squat – 5

RDL’s – 5

Front Squat

1: Tempo/Regular – 3&3 @65

2: Tempo/Regular – 3&3 @65

3: Rest

4: Tempo/Regular – 2&2 @75

5: Tempo/Regular – 2&2 @75

6: Rest

7: Tempo/Regular – 1&1 @85

8: Tempo/Regular – 1&1 @85

9: Rest

10: Max Reps at @70

EMOM – 10 Min (No Measure)

1: Shuttle Runs – 8

2: KB Swings – 15

Fitness – Wed, Jun 11

Honey Badger Gym – Fitness

Clean and Jerk (EMOM
1 Clean and jerk

1-60%
2-65%
3-70%
4-Rest
5-65%
6-70%
7-75%
8-Rest
9-70%
10-75%
11-80%
)

Metcon (AMRAP – Rounds and Reps)

Amrap 9

Spicy RX+

3 power cleans 185/123

6 T2b

9/7 Calorie Bike

Mild RX

3 Power Cleans 135/83

6 T2b

9/7 Calorie bike

Pico

3 power cleans

6 core movements

9/7 calorie bike

Badger S&C – Wed, Jun 11

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Samsons with Twist – 4

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Inchworms – 4

Calf Raises – 10

Shuttle Run Down/Lateral Shuffle Back – 2

Line Hops – 10

Agility Drills – 4 Rounds (No Measure)

Lateral Hops – 2

Bunny Hops – Forward and Backwards

Deficit Lunge to Knee Drive – 4 Each Side

PT Sesh – 4 Rounds (No Measure)

Copenhagen Plank – 5 Each Side

Banded Hip Flexor – 10

Superman’s – 10

KB Turkish Getups – 2 Each Side