Fitness – Mon, Dec 9

Honey Badger Gym – Fitness

Metcon (No Measure)

0-10

3 sets

25 Banded hamstring curls seated or prone

10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.

10-25

5 sets of 3 deadlifts building to a 80%effort

25-40

3 sets

6-10 1 leg RDL with DB

6-10 1 Arm DB row

6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00

Deadlift (5×3 Bulding )

Fitness – Mon, Dec 9

Honey Badger Gym – Fitness

Metcon (No Measure)

0-10

3 sets

25 Banded hamstring curls seated or prone

10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.

10-25

5 sets of 3 deadlifts building to a 80%effort

25-40

3 sets

6-10 1 leg RDL with DB

6-10 1 Arm DB row

6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00

Deadlift (5×3 Bulding )

Fitness – Mon, Dec 9

Honey Badger Gym – Fitness

Metcon (No Measure)

0-10

3 sets

25 Banded hamstring curls seated or prone

10 alternating jumping lunges, take these serious we will be building on these be explosive. If you cant do the jumping versions do step lunges and push off with some power.

10-25

5 sets of 3 deadlifts building to a 80%effort

25-40

3 sets

6-10 1 leg RDL with DB

6-10 1 Arm DB row

6-10 Barbell roll outs, if you cant do a roll out hold planks :30-1:00

Deadlift (5×3 Bulding )

Fitness – Sat, Dec 7

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Teams of 2 split however

60 Wall Balls 20/14

50/40 Calorie Bike

40 HSPU

30 Burpee box get overs 44″

20 Sandbag over box 44″

10 Wall Walks

RX+ 20/14 150/100 Sandbag

RX 20/14 100/70 sandbag, ab mat for hspu

Pico 14/10 (T-Push Ups or DB Bench) partial wall walks

Badger S&C – Fri, Dec 6

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Squat/Hammy Stretch – 4

Windmills – 10

Toe Taps – 10

Thread the Needles – 4 Each

Shoulder Wipers – 4 Each

Heel to Toe Rocks – 10

Wall Fan Outs – 4 Each

Inchworms – 4

DB Warm-Up:

Good Mornings – 5

Bent Over Rows – 5

DB Squats – 5

RDL’s – 5

Push Presses – 5

Calf Stretch – 30 Sec Each Side

EMOM – DB Push Press (No Measure)

1: Max DB Push Press

2: One Leg RDL’s – 5 Each

3: Rest

4: Max DB Push Press – Increase

5: One Leg RDL’s – 5 Each

6: Rest

7: Max DB Push Press – Increase

8: One Leg RDL’s – 5 Each

9: Rest

10: Max DB Push Press – Increase

AMRAP – 10 Min (No Measure)

Carioca Shuffles – 4

DB Bent Over Rows – 10

Skater Jumps – 6

Plank Lateral Shuffles – 4