Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
4 Rope Climbs
15 Kettlebell Swings (53/35)
30 AbMat Sit-ups
April – Week 1, Day 3
Honey Badger Gym – Bootcamp with Brock
04/03/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
30 Seconds
Easy Single Unders
Mountain Climbers
Air Squats
Higher Single Unders
Push-up to Down Dog
Air Squats with Hands Overhead
Faster Single Unders
Push-up Shoulder Taps
Pausing Air Squats with Hands Overhead
Barbell Warmup
10 Calf Raises
5 Strict Press
10 Calf Raises
5 Push Press
10 Calf Raises
5 Push Jerks
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
60 Double Unders
45 Air Squats
21/15 Calorie Bike
15 Push Jerks 135/93*
*RX+ 10 Push Jerks 185/123
04/02/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
8 min AMRAP:
100 Meter Rowling
(turf to wall) Burpee Broad Jump Out
(wall to turf) Walking Lunge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Empty Bar Warmup followed by,
Ankle Stretch Off Box 30 sec each side
Wrist Stretch On Box 30 sec each side
Front Rack Stretch On Box 30 sec each side
Metcon (AMRAP – Reps)
4 min AMRAP:
27/21 Calorie Row
21 Power Cleans (135/93)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
4 min AMRAP:
27/21 Calorie Row
21 Power Cleans (115/78)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
4 min AMRAP:
27/21 Calorie Row
21 Power Cleans (95/63)
15 Burpee Box Jump Overs (24/20)
ROW- Adjust calories/intensity to compete in 90 seconds or faster
POWER CLEANS-Should also be able to complete in 90 seconds or less to have time for burpee box jump overs
1st bar: 21+ unbroken when fresh
2nd bar: 25+ unbroken when fresh
3rd bar: 30+ unbroken when fresh
BURPEE BOX JUMP OVERS- No need to stand to full extension
04/01/2019
Honey Badger Gym – CrossFit
Warm-up (No Measure)
30 Seconds Each:
PVC Hang High Pulls
Active Samson
PVC Hang Muscle Snatch
Air Squats
PVC Power Snatch Balances
Active Spidermans
PVC Squat Snatch Balances
Push-up to Down Dog
PVC Hang Squat Snatches
With Empty Barbell:
5 Hang High Pulls
5 Hang Muscle Snatch
Power Snatch Balances
5 Squat Snatch Balances
5 Hang Squat Snatches
Snatch (Build E2MOM in the Complex Hi+Knee+Floor)
A full squat is the goal for our snatches today, but if mobilty or technique is compromised, power is fine.
Snake Bite (Time)
RX+ For Time:
21-15-9
Squat Snatch 95/63
Chest to Bar Pull-ups
RX For Time:
15-12-9
Power Snatch 95/63
Overhead Squats 95/63
Pull-ups