Category: WOD

Badger S&C – Wed, Jun 25

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Wide Base Inchworms – 4

Down/Up Dog – 4

Thread the Needle – 8

Runners/Hammy – 4

Thoracic Rotations – 4

Windmills -10

Tin Man RDL’s/Heel Drives

Shoulder Wipers – 4 Each

Wall Angel Presses – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Bench Press – 5

Thoracic Stretch – 30 Sec

Bench Press

1: Max Reps – @70%

2: Rest

3: Max Reps – @75%

4: Rest

5: Max Reps – @80%

6: Rest

7: 3 Tempo @65%

8: 3 Tempo @65%

9: Rest

10: 2 Tempo @70%

4 Rounds – 10 Min Cap (No Measure)

Plate Taps – 20

Plate Hops – 20

Plate to OH – 10

Plate OH Walking Lunge – 10

Fitness – Wed, Jun 25

By

Honey Badger Gym – Fitness

Back Squat (20 Rep back squat Week 3)

If your 1 Rep max is

< = 120# start at 50-60% and increase 2.5 pounds every week
125-185# start at 50-55% and increase by 5 pounds every week

190-255% start at 50-60% and increase 5 pounds every weeek

260-360# start at 50-55% and increase by 10 pounds every week

> = 365# start at 50-55% and increase 15 pounds every week

Metcon (Time)

For Time

10 Min Cap

Spicy RX+

100 Double unders

24/18 Calorie Bike

100 Double Unders

24/18 Calorie Bike

100 Double unders

Mild RX

70 Double unders

20/16 Calorie Bike

70 Double unders

20/16 Calorie Bike

70 Double unders

Pico

100 singles

18/14 Calorie Bike

100 singles

18/14 Calorie Bike

100 singles

Badger S&C – Tue, Jun 24

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Rocks – 10

Toe Taps – 10

Windmills – 10

Runners/Hammy – 4

Samsons with Twist – 4

Tin Man RDL’s/Figure 4’s

Leg Swings – 10 Each

Run to Curb and Back

Bootcamp Burpees – 4

Box Step Ups – 4

Mountain Climbers – 10

E4MOM – 5 Rounds (No Measure)

Mountain Climbers – 30

Elevated Burpee Box Step Ups – 10

200m Run

Fitness – Tue, Jun 24

By

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

For time

30 min cap

Spicy RX+

400m Run together

Alt movements

8 Rounds

10 T2b

8 Box jump overs 24/20

6 Snatch 135/85

800m Run together

alt movements

8 Rounds

8 V-ups

6 Box jump overs

4 snatch 155/105

400m Run together

Mild

400m Run together

Alt movements

8 Rounds

10 T2b/alt leg v-ups

8 Box jump overs 24/20

6 Snatch 95/65

800m Run together

alt movements

8 Rounds

8 V-ups

6 Box jump overs 24/20

4 Snatch 135/85

400m run together

Pico

200m Run together

Alt movements

8 Rounds

10 core movements

8 box jump or step ups

6 snatch

400m run together

Alot movements

8 rounds

8 alt leg v-ups

6 box jump or step ups

4 snatch

200m run

Badger S&C – Mon, Jun 23

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Thread the Needle – 8

Thoracic Rotations – 4

Runners/Hammy – 4

Down/Up Dog – 4

Groin Stretch – 4 Each

Squat/Hammy – 4

Toe Taps – 10

Heel Drives/High Knees – D/B

Carioca Shuffle – 2

Barbell Warm-Up:

Good Mornings to Squat – 5

Elbow Rotates – 10

Strict Press – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Deadlift

1: Tempo Up/Reg – 3&3 @70%

2: Tempo Up/Reg – 3&3 @70%

3: Rest

4: Tempo Up/Reg – 2&2 @75%

5: Tempo Up/Reg – 2&2 @75%

6: Rest

7: Tempo Up/Reg – 1&1@80%

8: Tempo Up/Reg – 1&1 @80%

9: Rest

10: Regular – 2 @85%

AMRAP – 9 Min (No Measure)

DB Alt. Clean and Jerk – 10

DB Sit Ups – 10

Carioca Shuffle – 4

High Knees – 2