Fitness – Wed, Jan 28

Honey Badger Gym – Fitness

Back Squat (E3MOM x 4 sets
8 Reps at 70-75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 8

RX

4 Single arm devil press 35/25

8 single are DB thruster 35/25

RX+ 50/35

Pico

4 Single arm devil press

8 single are DB thrusters
Switch arms every rep on the Devil press

Switch arms every other set of DB thrusters

Fitness – Tue, Jan 27

Honey Badger Gym – Fitness

Metcon (Checkmark)

EMOM 28

Rx

Min 1 – 6 T2b + 6 Pull up (add 1 rep each round if you can)

Min 2 – 5 Bar over burpees + 5 Deadlifts

Min 3 – 75 Double unders

Min 4 Rest

Pico

Min 1 – 5 Alt leg v-ups + 5 Pull up variation (add 1 rep each round if you can)

Min 2 – 4 Burpees + 5 Deadlifts

Min 3 – 100 Singles

Min 4 – Rest
Deadlift weight

RX + 225/165

RX 185/125

Pico 165/85

Fitness – Mon, Jan 26

Honey Badger Gym – Fitness

Clean (EMOM 18
1 Clean and jerk @60-70%)

Metcon (Time)

5 Rounds for time

RX

6 Shoulder to overhead 115/75

9 Calorie Bike

18 Wall Balls 20/14

RX+ 135/85

Pico

6 Shoulder to overhead

9/6 Calorie bike

15 Wall Balls 14/10

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