Fitness – Sat, Oct 21

Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

Teams of 2

20 amrap

Partners will switch every 2 minutes,

Score is reps and calories combined

Partner 1- 2 min Bike

Partner 2- will work on

RX/Mild

50 Wall Balls 20/14

50 T2b/T2R

50 lunge steps holding wb R1/L2

50 Pull ups

50 DB Snatch 50/35

Pico

40 Wall balls 14/10

40 ab choice

40 lunges with or without weight

40 jumping pull ups/ ring rows

40 DB snatch 25/15
At every 2 minute partners will switch and continue were partner left off. When you finish a round start back at the top.

Fitness – Fri, Oct 20

Honey Badger Gym – Fitness

Bench Press (Every :90 for 10 Rounds

Even: Bench Press building to a heavy 6 reps
Odd: RPE 7 strict weighted/BW Pull ups, Jump up slow down pulls ups, lat pull down machine)

Metcon (AMRAP – Reps)

9:00 AMRAP

Spicy RX+

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

Mild RX

Same reps as Spicy

115/83 and wall walks

Pico

Same Reps as Spicy

75/53 and inch worms

Fitness – Wed, Oct 18

Honey Badger Gym – Fitness

Back Squat (E4MOM
3 Sets of 8
Set 1- 8 @ 70%
Set 2 – 8 @ 75%
Set 3 – 8 @ 80%)

Metcon (Time)

​​​​​15 Min Time Cap

Spicy RX+

10 Rounds

200m Run

3 Ring Muscle Ups

Mild RX

10 Rounds

200m Run

6 Chest to Bar or 3 BMU

Pico

10 Rounds

100m Run

6 Jumping Pull Ups
Sub 25′ = 1

20 shuttle runs for 200m

10 shuttle runs for 100m

Fitness – Tue, Oct 17

Honey Badger Gym – Fitness

Metcon (Time)

5 Rounds every 6:00

Slowest round is your score

*5 min cap each round rest with remaining time

Spicy RX+

20/15 Calorie Row

15/10 Calorie Bike

10 Pogo Burpees

5 Snatches 155/93

Mild RX

15/10 Calorie Row

10/7 Calorie Bike

8 Pogo Burpees

4 Snatches 115/73

Pico

12/10 Calorie Row

7/5 Calorie Bike

6 Burpees over a bar jump or step over the bar

4 snatches 75/33

Fitness – Mon, Oct 16

Honey Badger Gym – Fitness

Hang Clean (E2MOM x 5
Building to a heavy
3 Rep Hang Clean)

Metcon (Time)

18 Min Cap

Spicy RX+

3 RDS

8 thrusters 95/63

8 V-ups/GHD

24 Crossovers

Rest 2:00

2 Rounds

12 Thrusters 95/63

12 V-ups/GHD

36 Crossovers

Rest 2:00

1 Round

16 Thrusters 95/63

16 V-ups/GHD

48 Crossovers

Mild RX

3 Rounds

8 Thrusters 75/53

8 V-Ups

24 Crossovers/ Doubles

Rest 2:00

2 Rounds

10 Thrusters 75/53

10 V-ups

36 Crossovers/Doubles

Rest 2:00

1 Round

12 Thrusters 75/53

12 V-ups

48 Crossovers/Doubles

Pico

3 Rounds

8 Thrusters 45/15

8 ab mat sit ups

24 singles

Rest 2:00

2 Rounds

10 Thrusters 45/15

10 ab mat sit ups

36 singles

Rest 2:00

12 thrusters

12 ab mat sit ups

48 singles