Fitness – Sat, Jan 24

Honey Badger Gym – Fitness

Metcon (Checkmark)

Team of 2

Partner Wall balls

50 • 40 • 30 • 20 • 10

Clean and jerks

30 • 20 • 14• 12• 10

– rest 4 minutes-

7 minute cap

•Both partners work to heavy squat clean

Rx- 165/115 30lb/20lb

Mild- 135/95 20lb/14lb

Pico- 95/ 63 or moderate weight, heavier wall ball than normal

Fitness – Fri, Jan 23

Honey Badger Gym – Fitness

Snatch (E2MOM X 5
Building to a 3 Rep snatch power or full can reset between reps)

Metcon (Time)

For Time

15 min Cap

Spicy RX+

50/40 Calorie Bike

40 DB snatch 50/35

30 T2b

20 HSPU

Mild RX

40/30 Calorie Bike

40 DB snatch 50/25

25 T2b

15 HSPU

Pico

35/25 Calorie bike

30 DB snatch

30 knee raises

30 DB Z press

Fitness – Wed, Jan 21

Honey Badger Gym – Fitness

Back Squat (4 sets of 10 @60-70% of 1 Rep max add 5-10 lbs from last week)

Metcon (AMRAP – Rounds and Reps)

Every 2 min till failure

8 Round max

Spicy RX+

8 Thrusters 95/65

6 Pull ups

4 Thrusters 95/65

2 Bar muscle ups

Add 1 rep to each movement each round

Mild RX

8 Thruster 95/65

6 Pull ups

4 Thrusters 95/65

2 Chest to bar/ burpee pull ups

Pico Amrap 8

10 Thrusters empty bar

16 jumping pull ups

6 Thrusters

8 Ring rows

Or Till failure

8 Thrusters

16 Jumping pull ups

4 Thrusters

8 Ring rows

Add 1 rep to each movement each round

Fitness – Tue, Jan 20

Honey Badger Gym – Fitness

Metcon (Calories)

3 Rounds

8 min on 2 min off

RX

30/24 Calorie Row

15 V-ups

100 Double unders

15 V-ups

Max calorie Row

Pico

24/16 Calorie Row

15 Alt leg v-ups

200 singles

15 Alt leg v-ups

Max calorie Row
Calories from each round added together is your score

Fitness – Mon, Jan 19

Honey Badger Gym – Fitness

Clean (E2MOM X 5
Building to a 3 rep power clean
Resetting between reps is ok)

Metcon (Time)

5 Rounds for Time

15 min Cap

RX

12 DB Bench 50s/35s

9 Barfacing burpees

6 Power Cleans @70% of your clean weight from today

Pico

12 DB bench or push ups

9 Bar over burpees

6 power cleans