Fitness – Wed, Dec 17

Honey Badger Gym – Fitness

Back Squat (
7 sets of 3 reps at 40-50%
Every :90 fast speed reps)

Metcon (Time)

For Time

12 min time cap

Spicy RX+

100 Double under Buy in

Then

8-6-4-2 Thrusters 135/83

5-4-3-2 Wall Walks

Mild RX

100 Combo Dubs and singles Buy in

Then

8-6-4-2 Thrusters 115/73

5-4-3-2 Wall Walks

Pico

150 singles buy in

Then

8-6-4-2 Thrusters

8-6-4-2 Partial wall walks/Z press

Fitness – Tue, Dec 16

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

RX

2 Inconvenient shuttles 50’=1

10 v-ups

4 inconvenient shuttles

10 Russian KB swings 53/35

6 Incon shuttles

10/8 Calorie Bike

Rest :60

RX + 70/53

Pico

2 Inconv shuttles

10 v-ups/ alt leg v-ups/ ab mat

4 Inconv shuttles

10 Russian KB swings

6 Inconv shuttles

10/8 calorie Bike

Rest :60

Fitness – Mon, Dec 15

Honey Badger Gym – Fitness

Metcon (Weight)

30 minute Clock

RX

E2MOM x 10 rounds

6 Pull ups

12 push ups

18 Air squats

Build to a heavy 2 rep power clean

Rest remaining time of the 2 min window

@20:00

1000m Row for time

Pico

E2MOM x 10 Rounds

5 pull up variations

10 push up variations

15 air squats

Build to a heavy 2 rep power clean

Rest remaining time of the 2min window

@20:00

1000m row for time

1000m Row (Time)

Max Effort 1000m Row

Fitness – Sat, Dec 13

Honey Badger Gym – Fitness

Bodhi (No Measure)

Team of 2

Spicy

12Amrap

• 30 cal bike

• 10 clean and jerk (135/95)

• 10 synchro burpee over bar

– REST 2 minutes-

12Amrap

• 30 cal bike

• 10 snatches (135/95)

• 20 partner wall balls

Mild

* 115/63

Pico

* 75/53

* regular burpees

* wall balls over rig

Fitness – Fri, Dec 12

Honey Badger Gym – Fitness

Front Squat (E3MOM
5 sets of 5 @70-80%
Same weight across all sets)

Metcon (Time)

For Time

RX

50 Box step ups

40 Db snatch

30 Box step ups

20 DB snatch

10 Box step ups

50/35

20″

Pico

3 Rounds

20 Box step ups

15 DB snatch