Author: honeybadgergym

Badger S&C – Fri, Jan 10

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Crossovers – 10

Good Mornings with Twist – 10

Runners/Hammy Stretch – 4

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4 Each

Inchworms – 4

Walking RDL’s

Toe Taps – 10

Squat/Hammy Stretch – 4

Heel to Toe Rocks – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

EMOM – Deadlift (No Measure)

1: Deadlifts -8 @65%

2: DB Bent Over Rows – 8

3: Rest

4: Tempo Deadlifts – 6 @70%

5: DB Bent Over Rows – 8

6: Rest

7: Tempo Deadlifts – 5 @75%

8: DB Bent Over Rows – 8

9: Rest

10: Deadlifts – 4 @80%

Metcon – 8 Min (No Measure)

5 Rounds

Deadlift – 10 (Moderate Weight)

Plank to Bear – 10

Stepback Lunge to Hop – 10

Fitness – Wed, Jan 8

By

Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

RX

1 – 10-15 T2b

2 – 8 Burpee box jump overs 24/20

3 – 3 Power Cleans @ 70% Reset

4 – 25′ HSW / 6-10 HSPU/ 4 Wall Walk

5 – 100′ Farmer carry AHAP

6 – Rest

Pico

1 – 10 V-ups

2- 6-8 Burpee box jump or burpee to target

3- 3 Power Cleans 70@

4- 8-12 DB Press/ 4 Partial Wall Walks

5- 100′ Farmer carry AHAP

6- Rest

Badger S&C – Wed, Jan 8

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2

Down/Up Dog – 4

Crossovers – 10

Tin Man RDL’s/Figure 4’s

Thread the Needle – 8

Groin Stretch – 4 Each

Good Mornings – 10

Squat/Hammy Strettch – 4

Runners Stretch – 2 Each

Bootcamp Burpees – 4

Stepback Lunge – 6

Line Hops – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

EMOM – Cleans (No Measure)

1: 3 Cleans + 3 Hang Clean @65%

2: DB Stepback Lunge – 10

3: Rest

4:2 Cleans + 2 Hang Cleans @70%

5: DB Stepback Lunge – 10

6: Rest

7: 1 Clean + 1 Hang Clean @75%

8: DB Stepback Lunge – 10

9: Rest

10: 1 Clean @80%

40 On/20 Off – 10 Rounds (No Measure)

1: Row

2: Plank Jacks

3: Row

4: Burpees over Rower

5: Row

6: REST

7: Row

8: Walking Lunge

9: Row

10: Jump Rope

Fitness – Tue, Jan 7

By

Honey Badger Gym – Fitness

Metcon (Time)

5 Rounds

New round every 6 Min

5 Min cap per round

Spicy RX+

50 Double Unders

40 Air Squats

30/24 Cal Bike

Mild RX

40 Double Unders

40 Air squats

24/18 Calorie Bike

Pico

60 Singles

30 Air Squats

20/15 Calorie Bike
Slowest Round is your score