Author: honeybadgergym

Badger S&C – Wed, Feb 12

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Wide Base Inchworms – 4

Thread the Needle – 8

Thoracic Rotations – 4

Runners/Hammy – 4

Good Mornings with Twist – 10

Tin Man RDL’s/Hurdles

Toe Taps – 10

Heel Drives

Row for 1 Min

Barball Warm-Up:

Sn.Grip Press/Good Mornings – 5

Sn. Pull Unders/Snatch – 5

RDL’s – 5

Thoracic Stretch – 30 Sec

Snatch (Snatch/Hang Snatch)

1: 2 Snatch/2 Hang Snatch@65

2: Banded Upright Rows – 10

3: 2 Snatch/2 Hang Snatch @65

4: Banded Upright Rows – 10

5: 2 Snatch/2 Hang Snatch @70

6: Banded Bent Over Rows- 10

7: 2 Snatch/2 Hang Snatch @70

8: Banded Bent Over Rows – 10

9: 1 Snatch/1 Hang Snatch @80

10: 1 Snach @85

1 on/30 Off – 6 Rounds (No Measure)

Row – 6 cals

Plank Taps – 10

Bear Crawls – D/B

Badger S&C – Wed, Feb 12

By

Honey Badger Gym – Badger S&C

Snatch (Snatch/Hang Snatch)

1: 2 Snatch/2 Hang Snatch@65

2: Banded Upright Rows – 10

3: 2 Snatch/2 Hang Snatch @65

4: Banded Upright Rows – 10

5: 2 Snatch/2 Hang Snatch @70

6: Banded Bent Over Rows- 10

7: 2 Snatch/2 Hang Snatch @70

8: Banded Bent Over Rows – 10

9: 1 Snatch/1 Hang Snatch @80

10: 1 Snach @85

1 on/30 Off – 6 Rounds (No Measure)

Row – 6 cals

Plank Taps – 10

Bear Crawls – D/B

Fitness – Tue, Feb 11

By

Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds

Every 10 Min

7 min time cap each round

Spicy RX+

18 Box Jump overs 24/20

15 Wall Balls 24/20

12 T2b

6 Devil Press 50s/35s

12 t2b

15 Wall Balls

18 Box Jump overs 24/20

Mild RX

15 Box jump overs 24/20

12 Wall Balls

9 T2b

6 Devil Press 35s/25s

9 T2b

12 Wall Balls

15 Box jump overs

Pico

15 Box jump/ step ups 20′

12 Wall Balls 14/10

9 Core movement

6 Devil Press

9 Core movement

12 Wall Balls 14/10

15 Box jump/ step ups
Slowest round is your score

Badger S&C – Tue, Feb 11

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Runners/Hammy – 4

Samson with Twist – 4

Windmills – 10

Toe Taps – 10

Good Mornings – 10

Heel to Toe Rocks – 10

Heel/Toe Talks

Tin Man RDL’s

Farmers Carry – D/B

Wall Sits – 30 Sec

Calf Stretch – 15 Sec Each

AMRAP – 25 Min (No Measure)

Partner Work:

Resistance Band Run – 2 Each

Spanish Squats – 12

Partner Holds Wall Sit then Switch

Farmers Carry – 2 Each

Partner Holds KB’s then Switch

Rest for 1 Min