Author: honeybadgergym

Fitness – Mon, Jan 13

By

Honey Badger Gym – Fitness

Metcon (No Measure)

4 Rounds

1 Movement every :90

1 – 8 Barbell Bench @65-75% superset with one set of push ups to RPE 8

2 – 10 DB skull crusher super set with 1 set of 10-12 DB curls

3 – 10 side lateral raises + 10 Front raises superset with 20 banded tricep push down

4 – :60 row on damper 10 @ 70% effort

5 – Rest

Badger S&C – Mon, Jan 13

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Shoulder Wipers – 4 Each

Fan Outs – 4 Each

Lateral Shuffle – D/B

Down/Up Dog – 4

Bootcamp Burpees – 4

Inchworms with Pushup – 4

Shoulder Taps – 10

Good Mornings – 10

Heel to Toe Rocks – 10

Lunge Hops – 4

A Skips – D/B

Samson with Twist – 4

Barbell Warmup:

Good Mornings – 5

Front Squat – 5

Bent Over Rows – 5

RDL’s 5

PVC Stretch – 30 Sec

Bench Press (EMOM – 10 Min)

1: Tempo Bench(4 both ways)@65% – 5

2: DB Bent Over Flys – 8

3: Rest

4: Temp Bench @70% – 4

5: DB Bent Over Flys – 8

6: Rest

7: Tempo Bench @75% – 3

8: DB Bent Over Flys – 8

9: Rest

10: Tempo Bench @80% – 2

30 on/30 Off (No Measure)

1: Shuttle Runs

2: A-Skips

3: Shuttle Runs

4: Lateral Shuffles

5: Shuttle Runs

6: Burpee with Broad Jump

7: Shuttle Runs

8: Lunge Hop

9: Shuttle Runs

10: Plank to Bear

Badger S&C – Mon, Jan 13

By

Honey Badger Gym – Badger S&C

Bench Press (EMOM – 10 Min)

1: Tempo Bench(4 both ways)@65% – 5

2: DB Bent Over Flys – 8

3: Rest

4: Temp Bench @70% – 4

5: DB Bent Over Flys – 8

6: Rest

7: Tempo Bench @75% – 3

8: DB Bent Over Flys – 8

9: Rest

10: Tempo Bench @80% – 2

30 on/30 Off (No Measure)

1: Shuttle Runs

2: A-Skips

3: Shuttle Runs

4: Lateral Shuffles

5: Shuttle Runs

6: Burpee with Broad Jump

7: Shuttle Runs

8: Lunge Hop

9: Shuttle Runs

10: Plank to Bear

Fitness – Sat, Jan 11

By

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

RX

2000/1600m Row

200 Double Unders

16 Rounds of Cindy alt full rounds

200 Double unders

1000/800m Row

Pico

1600/1200m Row

300 Singles

14 Rounds of Cindy alt full rounds

300 Singles

800/600m Row
Cindy

5 Pull ups

10 Push ups

15 air Squats