Author: honeybadgergym

Badger S&C – Wed, Feb 19

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Inchworm with Push Up – 4

Runners/Hammy – 4

Toe Taps – 10

Windmills – 10

Shoulder Wipers – 4 Each

Wall Angels – 10

Walking RDL’s

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

Strict Press – 5

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press

1: Max Reps @65

2: Arnold Press – 10

3: 5 Speed/4 Tempo @65

4: Arnold Press – 10

5: 4 Speeds/3 Tempo @70

6: Arnold Press – 10

7: 4 Speed/3 Tempo @70

8: Arnold Press – 10

9: 3 Speed/2 Tempo @75

10: 2 Speed/1 Tempo @80

AMRAP -8 Min (No Measure)

Plate OH walking Lunge – 2

Plate Russian Twists – 12

Plate Hops – 12

Plate Taps – 12

Fitness – Tue, Feb 18

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Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

RX

50 Double Unders

40/32 Calorie Row

30 Ab mat sit ups

20 Box Jumps 24/20

10 Snatch 135/83

Mild

95/73

Pico

50 Singles

30/24 Calorie Row

25 Ab mat sit ups

20 Box step up or jumps 20′”

10 Barbell or DB snatches

Badger S&C – Tue, Feb 18

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Down/Up Dog – 4

Downdog To Taps – 10

Runners/Hammy – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Tin Man RDL’s/Figure 4’s

Squat/Hammy – 4

Sit Ups – 6

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlifts – 5

Pigeon Pose – 30 Sec

E4MOM – 5 Rounds (No Measure)

WB Thrusters – 12

Plank WB Taps – 30

WB Situps – 12

Deadlifts -12

Fitness – Mon, Feb 17

By

Honey Badger Gym – Fitness

Metcon (No Measure)

EMOM 30

1- 12-20 DB Bench + 15 Banded push downs

2- 15 DB side lateral raises + 10-15 DB shoulder press (no break)

3- Rest

4- 10-15 DB skull crusher + max set of push ups

5- RX16/12 Calorie Bike Pico 12/9

6- Rest

Badger S&C – Mon, Feb 17

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Front Squat

1: Max Reps @65

2: One Leg Squats – 4 Each

3: 4 Speed/3 Tempo @65

4: One Leg Squats – 4 Each

5: 3 Speed/2 Tempo @70

6: One Leg Squats – 4 Each

7: 3 Speed/2 Tempo @70

8: One Squats – 4 Each

9: 2 Speed/1 Tempo @75

10: 1 Tempo @80

40 On/20 Off – 10 min (No Measure)

1: Mountain Climbers

2: Bike

3: RIng Rows

4: Bike

5: Bootcamp Burpees