Author: honeybadgergym

Badger S&C – Mon, Feb 24

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Groin Stretch – 4 Each

Thread the Needle – 8

Down/Up Dog – 4

Inchworms with Push Up – 4

Squat/Hammy Stretch – 4

Toe Taps – 10

Good Mornings – 10

Windmills – 10

Tin Man RDL’s/Figure 4’s

PVC Pass Throughs/Around the World

Barball Warm-Up:

Good Morning to Press – 5

Back Squat – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Snatch

1: Hang Snatch @65 – 5 Reps

2: Snatch Grip RDL’s – 5

3: Hang Snatch @65 – 5 Reps

4: Snatch Grip RDL’s – 5

5: Hang Snatch @70 – 4 Reps

6: Snatch Grip RDL’s – 5

7: Hang Snatch @70 – 3 Reps

8: Snatch Grip RDL’s – 5

9: Hang Snatch @75 – 2 Reps

10: Hang Snatch @80 – 1 Rep

Metcon – 4 Rounds – 10 Min Cap (No Measure)

Barbell Hurdles with Burpee – 6

KB Swings – 12

Man Makers – 8

Fitness – Sat, Feb 22

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

Every 5 min including 0:00 50′ Each Sandbag bearhug carry

50 Partner med ball sit up toss

40 Partner Wall ball throws over rig

30 Pull Ups or variations

20 Burpee box get overs 48/40

10 Sandbag over the box 48/40

Fitness – Fri, Feb 21

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Honey Badger Gym – Fitness

Back Squat (20 Min Clock
Every 4 Min for 5
5 sets of 5 at 90% of your 5 rep max last week.)

Metcon (AMRAP – Reps)

2 Rounds

Spicy RX+

Amrap 4

40/32 Calorie Bike

Max Cleans Barbell 185/123 or Sandbag

Rest 2 Min

Mild RX

34/26 Calorie Bike

Max Cleans barbell 135/83 or sandbag

REst 2 Min

Pico

28/20 Calorie Bike

Max Cleans Barbell or Sandbag
Score is cleans

Badger S&C – Fri, Feb 21

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Honey Badger Gym – Badger S&C

Warm – Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Toe Taps- 10

Heel to Toe Rocks – 10

Knee Tucks/Quad Pulls

Box Step Ups – 6

Samson with Twist – 4

Inchworms with Pushups – 4

Shoulder Wipers – 4 Each

Wall Angels – 10

Shuttle Run – 2

A Skips Down

Barbell Warm-Up:

Good Mornings – 5

Front Squats – 5

Bent Over Rows – 5

Thoracic Stretch – 30 Sec

Bench Press

1: 4 Speed/4 Tempo @65

2: KB Deficit Pushup – 5 Each

3: 4 Speed/4 Tempo @65

4: KB Deficit Pushup – 5 Each

5: 3 Speed/3 Tempo @70

6: DB Pullovers – 10

7: 3 Speed/3 Tempo @70

8: DB Pullovers – 10

9: 2 Speed/2 Tempo @75

10: 1 Tempo @80

E3MOM – 12 Min (No Measure)

Stepback Lunge to Step Up – 10

Shuttle Run – 6

DB Snatch – 10

Fitness – Wed, Feb 19

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Honey Badger Gym – Fitness

Metcon (No Measure)

5 Rounds for Time

18/15 Calorie Bike

12 Shoulder to overhead

9 bar facing burpees

Optional Strength

Build to a weighted set of 2 pull ups

Or 5 sets of max rep pull ups

3 sets

8-12 DB hammer curls Superset with

Empty barbell curl 21s

(7 reps bottom half, 7 reps top half, 7 full reps)