Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (AMRAP – Rounds and Reps)
Deadlift
Heavy Sets of 3-2-1
14 min AMRAP:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)
Deadlift
Heavy Sets of 3-2-1
14 min AMRAP:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
15 Deadlifts (205/145)
30 Seconds Each:
PVC Pass Throughs
Active Samson + Air Squats
PVC Pass Throughs
Cossack Squats (Video)
PVC Pass Throughs
PVC Overhead Squats
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
MOBILITY:
Couch Stretch: 1:30 Each Side
Barbell Ankle Stretch: 1 Minute
PVC Lift Offs: 1 Minute
Just for fun and a little test of mobility.
Submit the weight achieved with both sides.
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
45 Seconds:
Easy Row
Active Spidermans to Push-up
30 Seconds:
Moderate Row
Mountain Climbers
20 Seconds:
Faster Row
Steady Burpees
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Wrist Stretch: 1 Minute
Front Rack Stretch: 1 Minute
4 min AMRAP:
27 Hang Power Cleans 95/63
27 Burpees Over Rower
27/21 Calorie Row
Rest 4 Minutes
4 min AMRAP:
21 Hang Power Cleans 115/83
21 Burpees Over Rower
21/15 Calorie Row
Rest 4 Minutes
4 min AMRAP:
15 Hang Power Cleans 135/93
15 Burpees Over Rower
15/12 Calorie Row
30 Seconds Each:
Plate Hops
Active Samson
Glute Bridges
Plate Ground to Overhead
Active Spidermans
Right Leg Glute Bride
Plate Counterbalance Squats
Push-up to Down Dog
Left Left Glute Bridge
2 count pause
1000m Run
50 Thrusters 45/33
30 Pull-ups
RX+ 65/43, chest to bar pull-ups
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)