Honey Badger Gym – Fitness

Bench Press (1 max set of max reps off your 1 rep max percentage plus added weekly weights
Rest 60 sec
1 max set @50% of that weight)

week 5

<= 120# start @60% and increase by 2.5# every week
125-185 Start at 50% add 5# every week

185-255 start at 60% Add 5# every week

255-360 start at 50% Add 10# every week

360+start at 50% add 15# every week

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

Spicy RX+

40 Double unders

20 db snatch 50/35

20/16 Calorie Bike

10 barbell Bench 155/95

Mild RX

25 Double unders

20 db snatch 35/25

18/14 Calorie bike

10 Barbell bench 135/75

Pico

50 singles

20 db snatch

16/12 Calorie Bike

10 DB or BB Bench/push ups/knee push ups