Author: honeybadgergym

Fitness – Wed, Mar 26

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Honey Badger Gym – Fitness

Back Squat (Build to a 1 Rep max
15 minute clock)

Metcon (Time)

For Time

15 Min Time cap

RX

100′ Body weight Walking lunge

40 Wall Balls 20/14

75′ Walking lunge

30 Wall Balls

50′ Walking lunge

20 Wall Balls

25′ Walking lunge

10 Wall Balls

RX+ lunges with Med Ball

Pico

100′ BW walkin lunge

20 Wall Balls 14/10

75′ BW Walking lunge

20 Wall Balls

50′ BW walking lunge

20 Wall Balls

25′ BW Walking lunge

20 Wall Balls

Badger S&C – Wed, Mar 26

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Inchworms – 4

Thoracic Rotations – 4

Down/Up Dog – 4

Wall Fan Outs – 4 Each

Shoulder Wipes – 4 Each

Windmills – 10

Good Mornings with a Twist – 10

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings- 5

Strict Press – 5

Push Press – 5

Thoracic Stretch – 30 Sec

Push Press

1: 3 Reg/3 Tempo @65

2: Banded Bent Over Rows – 10

3: 3 Reg/3 Tempo @65

4: Banded Bent Over Rows – 10

5: 2 Reg/2 Tempo @70

6: Banded Bent Over Rows – 10

7: 2 Reg/ Tempo @70

8: Banded Bent Over Rows – 10

9: 1 Reg/1 Tempo @75

10: 1 Tempo @80

Metcon -10 min (No Measure)

4 Rounds

DB Floor Press – 10

Manmakers – 8

Stepback Lunge – 10

Fitness – Tue, Mar 25

By

Honey Badger Gym – Fitness

Metcon (Time)

5 Rounds for Time

RX+

400m Run

20 Kettlebell swings 53/35

6 Bar muscle ups

Rx Mild

400m Run

20 KB swings 53/35

3 BMU/6 C2b/12 Pull ups (your choice)

Pico

200m Run

20 Kettlebell swings

10 Pull up variation

Badger S&C – Tue, Mar 25

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Parking Lot Lap

Tin Man RDL’s/Figure 4’s

Heel To Toe Rock – 10

Windmills – 10

Heel Drive/Hurdles

Toe Taps – 10

Inchworms with Pushup – 4

Bootcamp Burpee – 4

Down/Up Dog – 4

Good Mornings – 10

DB Snatch – 6

Burpee Hurdles – 2

Calf Stretch – 30 Sec

20 Min AMRAP (No Measure)

200m Run

Burpee Barbell Hurdles – 6

Push Ups – 10

DB Snatch – 10

Rest 1 Min

Fitness – Mon, Mar 24

By

Honey Badger Gym – Fitness

Metcon (No Measure)

30 Min Clock

0-10

Amrap 8

50 Double Unders

10 DB Bench + 2 each round

Rest 2:00

10-20

Amrap 8

10 Plate ground to overhead

15 Db side lateral raises

20 Banded tricep pushdowns

curb run

Rest 2:00

20-30

For time

10-9-8-7-6-5-4-3-2-1

Push ups

T2b/v-up/ab mat sit ups