Badger S&C – Fri, Jan 31
Honey Badger Gym – Badger S&C
Warm-Up (No Measure)
Machine for 2 Min
Squat/Hammy Stretch – 4
Down/Up Dog – 4
Thread the Needle – 8
Groin Stretch – 4 Each
Inchworms – 4
Knee to Wall – 4 Each
Rig Squats – 4
Tin Man RDL’s/Figure 4’s
Heel Drives/Quad Pulls
Hurdles Down and Back
Lateral Shuffle – 2
Heel to Toe Rocks – 10
Barbell Warm-Up:
Good Morning to Squat – 5
Back Squat – 5
Elbow Rotates – 10
RDL’s – 5
Pigeon Pose – 30 Sec
Back Squat – EMOM (No Measure)
1: 5 Back Squat Pause at Parallel @65
2: Stagger Stance RDL – 6 Each
3: 5 Back Squat Pause at Parallel @70
4: Stagger Stance RDL – 6 Each
5: 4 Back Squat Pause at Parallel @75
6: Plate OH Shuttle Walks – 4
7: 3 Back Squat Pause at Parallel @80
8: Plate OH Shuttle Walks – 4
9: 2 Back Squat Pause at Parallel @85
10: 1 Back Squat Pause at Parallel @90
E3MOM – 3 Rounds (No Measure)
Lateral Box Step Overs – 10
DB Tricep Ext – 10
Double DB Stepback Lunge – 10
Alt DB Hang C&J – 12
Fitness – Wed, Jan 29
Honey Badger Gym – Fitness
Back Squat (E4MOM x 3
10 Back squats 75-80% stay at one weight for all sets)
Metcon (AMRAP – Reps)
Amrap 9
Spicy RX+
3,6,9,12,….
Double DB box step overs 50s/35s 20″
8
T2b
Mild RX
3,6,9,12,…..
Double DB box step overs 35s/25s 20′
6
T2b
Pico
3,6,9,12,….
Box step up or overs with or without weight
8
Core movement of choice
Fitness – Wed, Jan 29
Honey Badger Gym – Fitness
Back Squat (E4MOM x 3
10 Back squats 75-80% stay at one weight for all sets)
Metcon (AMRAP – Reps)
Amrap 9
Spicy RX+
3,6,9,12,….
Double DB box step overs 50s/35s 20″
8
T2b
Mild RX
3,6,9,12,…..
Double DB box step overs 35s/25s 20′
6
T2b
Pico
3,6,9,12,….
Box step up or overs with or without weight
8
Core movement of choice
Fitness – Wed, Jan 29
Honey Badger Gym – Fitness
Back Squat (E4MOM x 3
10 Back squats 75-80% stay at one weight for all sets)
Metcon (AMRAP – Reps)
Amrap 9
Spicy RX+
3,6,9,12,….
Double DB box step overs 50s/35s 20″
8
T2b
Mild RX
3,6,9,12,…..
Double DB box step overs 35s/25s 20′
6
T2b
Pico
3,6,9,12,….
Box step up or overs with or without weight
8
Core movement of choice