Author: honeybadgergym

01/15/2016

By

Honey Badger Gym – CrossFit

(No Measure)

8 min SLAMRAP(slow amrap):

200m row

15 pull-ups or ring row

10 ghd or ab mat sit-ups

then snatch warm-up

Snatch (E2MOM(5sets) for 10min 4 T&G snatches)

start around 70-75% of either your squat or power snatch 1rm and work up if possible. Squat is preferred, but refer to a coach if guidance is needed.

Metcon (Time)

5 rounds:

15 hang power snatches 95/63

30 wall balls 20/14

Metcon (Time)

EXTRA WORK #1

with a partner:

160 hspu for time*

*non-working partner must be holding 135/93 barbell OH for hspu to count.

Metcon (No Measure)

EXTRA WORK #2

2 rounds:

3 mile assault bike

rest 5-10 minutes

01/14/2016

By

Honey Badger Gym – Rowing

dry-land warm-up (No Measure)

10 min easy rowing (65% effort)

10 min priming the engine (3×3 :20 with 20 stroke sprint)

2k Row (Time)

Max Effort 2k Row

01/13/2016

By

Honey Badger Gym – CrossFit

make money get turnt (No Measure)

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

Front Squat (6 reps E2MOM for 10 min: start @60-65%)

if reps feel good, move up in weight.

Metcon (Time)

“ELIZABETH”

RX

21-15-9

Power Cleans 135/93

Ring Dips

RX+

21-15-9

Squat Cleans 135/93

Ring dips
If your legs are feeling beat up and sore, choose power cleans. Intensity wins.

ring dip scales:

hrpu

bench dips

matador dips

box dips

Metcon (Time)

EXTRA WORK 2:

100 cal row

rest 1 min

80 kb swings

rest 1 min

60 CTB pullups

Metcon (Time)

EXTRA WORK 3:

with a partner, switching anytime:

5 rounds

30 ttb

120 dubs

01/12/2016

By

Honey Badger Gym – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
scale and move as needed

Power Clean (5 min EMOM of 5 touch&go reps, start at 70% of 1rm)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 OHS 95/63

15 box jump overs 24/20

Muscle-ups (EXTRA WORK: 20 min EMOM, alt. each min w/partner.)

goal is max unbroken reps in a minute, then rest while partner works in their minute. 10 sets each partner.

if you do not yet have muscle-ups, work on the next hardest movement you have available.

Metcon (Time)

Extra Work #2 cardio:

6 rounds:

30 cal row

rest 1 min

01/11/2016

By

Honey Badger Gym – CrossFit

cardiNO (No Measure)

25 jumping jacks

25 swinging jacks

jog down, back in reverse x3

15 jumping jacks

15 swinging jacks

high knees down, back in reverse x2

10 jumping jacks

10 swinging jacks

butt kicks down, back in reverse x1

alternating groin stretch half way

inch worm w/push-up half way

runners stretch hip flexor stretch half way

3 count squat stretch, 3 count hamstring stretch x10 each
PRIMER if time/space allow(coaches discretion):

20-15-10

calorie row

hand release push-ups

note: primers and extra work wods will be used this cycle for those looking to do more than just the daily workout for competitive reasons, not fitness. If possible, and definitely recommended, the work should be split up into multiple training times, not back to back. More work, means more recovery is needed. Ask coaches what work is suitable for your fitness needs and goals if need be. Be smart. Kill it Harder Everyday.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 Power Snatches 135/93

50/40 cal row

30 HSPU

scales:

lighter weight

50 russian kb swings instead of row

hand release pushups
reminder: this cycle is about intensity, don’t let your pride kill your gains.

Metcon (Time)

Extra Work 1:

3 rounds

5 deads 315/205

10 lateral bar burpees

rest 2 min

complete 3x through

Metcon (AMRAP – Rounds and Reps)

Extra Work 2:

12 min AMRAP:

20 wall balls to 10′ target 20/14

60 Double Unders

Rest 30 seconds