Fitness – Wed, Jan 14

Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

Amrap 20

RX

5/4 Calorie Bike add 5/4 cals each round 5,10,15,20,25 (4,8,12,16,20)

5 single DB box step ups 24/20 50/35

5 DB snatch 50/35

5 Burpees over the DB

Add 5 Reps to each movement every round

Pico

5/4 Calorie Bike Add 5/4 each round

5 Box step ups with or without weight

5 Db snatch

5 burpees over the DB

Add 5 reps each round

Fitness – Tue, Jan 13

Honey Badger Gym – Fitness

Metcon (AMRAP – Reps)

5 Rounds

4 Min on 2 Min off

RX

500/400m Row

10 DB Bench 50s/35s

10 T2b

Max Reps push ups

RX+ 70s/50s

Pico

450/350m Row

10 DB bench

15 ab mat sit ups

Max Reps push ups
Score is all push ups reps added together

Fitness – Mon, Jan 12

Honey Badger Gym – Fitness

Back Squat (E3MOM
4 sets of 10 @60-70%)

Metcon (Checkmark)

For Quality

3 Sets

16 Lunge steps with DBs 8/8

RX step up to a plate

10 DB Romain Deadlifts

:45 – :60 Adductor med ball squeeze

Sit on a box with your feet off the ground and squeeze a med ball between your shins. RX 20/14 Pico 14/10

Fitness – Sat, Jan 10

Honey Badger Gym – Fitness

Bill the Butcher (Checkmark)

2 Person Team

For Time

• 50 Doubles unders (partners work same time)

• 20 SB over box

• 50 Doubles unders

• 20 SB squats

– 100 cal bike-

• 50 Double unders

• 20 SB cleans

• 50 Doubles unders

• 20 SB over box

* Double unders are always done same time 50 a piece

Rx – 150lb, 48 inch

Mild – 100, 48 inch

Pico- 75lb or heavier WB, challenging box height

Fitness – Fri, Jan 9

Honey Badger Gym – Fitness

Bench Press (4 sets of 8
Super set with 4 sets of DB curls 12-15 reps

Get a good pump today)

Metcon (AMRAP – Reps)

Amrap 8

1,1,2,2,3,3,4,4,5,5…….

Bar over burpee

Shoulder to overhead

T2b

RX+95/65

RX 75/55 core movement of choice

Pico core movement of choice