Author: honeybadgergym

Badger S&C – Mon, Feb 17

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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

Fitness – Sat, Feb 15

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Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

Add weight each round

RX

1000/800m Row

30 Clean and Jerks

30 Pull Ups

1000/800m Row

20 Cleans and jerks

20 c2b

1000/800m Row

10 Clean and jerks

10 Bar muscle up

1000/800m Row

Pico

Same Reps as RX

800/650m Row
Alternate reps on the clean and jerks

switch whenever on the row

Fitness – Fri, Feb 14

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Honey Badger Gym – Fitness

Metcon (Time)

6 Rounds Every 5:00

Spicy RX+

Rounds 1,3,5

50 Double Unders

24/18 Calorie Bike

12 HSUP

Rounds 2,4,6

5 Wall Walks

24/18 Calorie Bike

50 Double Unders

Mild RX

Rounds 1/3/5

35 Doube Unders

20/15 Calorie Bike

10 HSPU with or without mat

Rounds2/4/6

4 Wall Walks

20/15 Calorie Bike

35 Double Unders

Pico

Rounds 1/3/5

50 Single

16/12 Calorie Bike

10 DB z press

Rounds 2/4/6

5 Partial Wall Walks

16/12 Calorie Bike

50 Singles
Score is slowest Round of each added together

Badger S&C – Fri, Feb 14

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Tin Man RDL’s

Squat/Hammy – 4

Heel Drives

Windmills – 10

Good Mornings – 10

Samson with Twist – 4

Lunge to Squat – 4

Skips – Down and Back

Barbell Warm-Up:

Good Mornings – 5

Back Squat – 5

RDL’s – 5

Deadlift – 5

Pigeon Pose – 30 Sec

Deadlift (EMOM)

1: 6 with last rep hold at top for 5 @65

2: Weighted Glute Bridge – 10

3: 6 with last rep hold at top for 5 @65

4: Weighted Glute Bridge – 10

5: 5 with last rep hold at top for 5 @75

6: Weighted Glute Bridge – 10

7: 5 with last rep hold at top for 5 @75

8: Weighted Glute Bridge – 10

9: 4 with last rep hold at top for 5 @85

10:3 with last rep hold at top for 5 @95

Metcon – 12 Min (No Measure)

4 Rounds:

Bootcamp Burpees – 8

Lateral Shuffles – 4

Lunge to Squat – 8

Skips – 4

Fitness – Wed, Feb 12

By

Honey Badger Gym – Fitness

Back Squat (E3MOM
4×5 building to a heavy/max set of 5)

Metcon (Time)

5 Rounds for time

15 Min Cap

Spicy RX+

10 Deadlifts 225/145

50′ Walking lunge Sandbag carry 100/75

Mild RX

10 Deadlifts 185/125

50′ Walking Lunge Sandbag/ DB carry 100/70/50 or 35s/25s

Pico

8 Deadlifts

50′ walking lunge with or without weight
Carry sandbag however you want