10/27/2016 suggestion
Honey Badger Gym – OPEN GYM
Metcon (AMRAP – Rounds and Reps)
Teams of 2(or rest 1:1):
20 min AMRAP:
12/8 Calorie Row
12/8 Calorie Bike
100m Run
*One full round, then switch(or rest 1:1).
Teams of 2(or rest 1:1):
20 min AMRAP:
12/8 Calorie Row
12/8 Calorie Bike
100m Run
*One full round, then switch(or rest 1:1).
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back x2
alt. groin stretch down
lunge steps w/ reach to the sky down
lunges w/ twist into the knee down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
Build by feel, if you miss you may not go up. One attempt in every time domain.
30 Hang Power Cleans 165/105
90 Wall Balls 20/14
180 Double Unders
*15 min time cap, reps not completed will be added as seconds.
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
4 min AMRAP:
21-15-9:
Power Snatch 75/55
Burpees
Rest 4:00
4 min AMRAP:
15-12-9:
Power Snatch 95/65
Burpees over Bar
Rest 4:00
4 min AMRAP:
12-9-6:
Power Snatch 115/80
Burpee Box Jumps 24/20″
standing straddle stretch 3 min
bike or row 3 minutes
lunge steps down/back in reverse
alternating groin stretch down
inch worms half way
runners stretch half way
lunge steps with a jump down
squat/hammy stretch 3 count each x10
3 rounds:
10 Front Squats 185/133
20 C2B Pull-ups
50 DU
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
6 rounds for reps(24min clock):
Min 1: Row for Calories
Min 2 – Wallballs 20/14
Min 3 – Double-Unders
Min 4 – Rest