Fitness – Fri, Jun 19

Honey Badger Fitness LLC – Fitness

Front Rack Box Step-Up

Box height should slightly above the knee cap or as close as possible.

Your knee and hip should fully extend(fully stand) before your trail foot touches the top of the box.

Your trail foot(foot not stepping up) should not drag up or down the box.

Ideally this lift will be close to 33% of your belt-less double overhand DEADLIFT, or close to 40% of your equipment free(no knee sleeves/wraps, belt or lifting shoes) BACK SQUAT.

If unable to use a safe or comfortable front rack position with a barbell, use a kettlebell(s) or dumbbell(s) and note in your comments.

https://youtu.be/VFXG4ptR_tg

Metcon (Checkmark)

3 sets

10 Gobblet squats

50′ walking lunge

10 goblet squats

50′ walking lunge

10 goblet squat

3 sets

25 banded hamstring curls

10 RDLs

Fitness – Wed, Jun 17

Honey Badger Fitness LLC – Fitness

Hang Snatch (E2MOM x 6
4 hang snatch building)

Metcon (AMRAP – Rounds and Reps)

Amrap 12

RX

10 Single DB Hang clean and jerk 50/35

10 box jump overs 24/20

200m run

Add 5 reps to HC and box jumps each round

Pico

Step ups or jumps 20″ 35/25

Fitness – Tue, Jun 16

Honey Badger Fitness LLC – Fitness

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Fitness – Mon, Jun 15

Honey Badger Fitness LLC – Fitness

Back Squat (build to a truck nut triple +1)

Metcon (Time)

For Time

RX

50/40 Calorie Bike

50/40 Calorie Row

Pico

35/325Calorie Bike

35/25 Calorie Row

Fitness – Sat, Jun 13

Honey Badger Fitness LLC – Fitness

Metcon (Checkmark)

5 Rounds Team of 2

• 14 Squat Cleans (165/136)

• 200m Run

• 21 Synchro bar over burpees

Mild – 135/95

Pico- 95/63

Extra Credit

21 • 15 • 12 • 9

– v ups

– toe touches