Category: WOD

05/22/2023

By

Announcements

Extra Guac starts back up again tomorrow!! We are working on different Strength exercises this week so be sure to check that section out after or before your workouts!

Honey Badger Gym – Fitness

Metcon (Time)

5 MIN CAP EACH SET

RX+ SPICY

5 sets:

200m Run

15 Pull-ups

30 Push-ups

45 Squats

200m Run

-rest 3 minutes between sets-

*Optional: perform with weight vest (20/14)

RX MILD

5 sets:

200m Run

10 Pull-ups

20 Push-ups

30 Squats

200m Run

-rest 3 minutes between sets-

PICO

5 sets:

200m Run

10 Jumping Pull-ups

15 Bar Push-ups

20 Squats

200m Run

-rest 3 minutes between sets-

05/20/2023

By

Honey Badger Gym – Fitness

Metcon (Time)

28 Min Cap

RX+ SPICY

Teams of 2

50x50ft Shuttle Runs (1:1)*

50 Inverted Ring Rows

50 Bench Press (155/95)

50 Inverted Ring Rows

50x50ft Shuttle Runs (1:1)*

*shuttles are 25’down/25’back, both feet cross line and one hand touches the ground,switching with your partner after every 50′ shuttle

RX MILD

50x50ft Shuttle Runs (1:1)*

40 Inverted Ring Rows

50 Bench Press (135/85)

40 Inverted Ring Rows

50x50ft Shuttle Runs (1:1)*

PICO

Teams of 2

30x50ft Shuttle Runs (1:1)

50 Ring Row

50 DB or BBBench Press

50 RIng Row

30x50ft Shuttle Runs (1:1)

05/19/2023

By

Honey Badger Gym – Fitness

Metcon (Time)

15 Min Cap

RX+ SPICY

For Time:

10 Front Squats (115/73)

1-2-3-4-5-6-7

Wall Walks

RX MILD

For Time:

10 Front Squats (95/63)

1-1-2-3-4-5-6

Wall Walks

PICO

For Time:

10 DB or BBFront Squats

1-2-3-4-5-6-7

Arm OnlyInch Worms w/ Pushup

OPTIONAL POST WORKOUT PUMP (No Measure)

4 Rounds

10 Barbell Romanian Deadlift @ Moderate weight

12 DB Walking Lunges @ moderate weight

10 Seated Dumbbell Calf Raise

05/17/2023

By

Honey Badger Gym – Fitness

Clean (1 rep @ 75% E2MOM x 10 sets)

Squat is preferred. Power is acceptable if working on technique and positions.

Metcon (AMRAP – Reps)

Every Minute (16:00)

(40 sec work/20 sec rest)

Min 1: Sit-up Variation(you choose)

Min 2: CalorieBike

Min 3: Burpees

Min 4: Calorie Row

05/16/2023

By

Honey Badger Gym – Fitness

Snatch (1 rep @ 75% EMOM x 10 sets)

Squat is preferred. Power is acceptable if working on technique and positions.

Metcon (AMRAP – Rounds and Reps)

RX+ SPICY

12:00 Amrap

8 Single Arm Dumbbell Snatches (50/35) (Right Arm)

8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)

8 Single Arm Dumbbell Snatches (50/35) (Left Arm)

8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)

50 Double Unders (Or 25 Crossovers)

RX MILD

12:00 Amrap

8 Single Arm Dumbbell Snatches (35/25) (Right Arm)

8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)

8 Single Arm Dumbbell Snatches (35/25) (Left Arm)

8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)

35 Double Unders (Or 20 Crossovers)

PICO

12:00 Amrap

8 Single Arm Hang Cleans(Right Arm)

8 Front Rack Walking Lunge Steps

8 Single Arm Hang Cleans(Left Arm)

8 Front Rack Walking Lunge Steps

50 Single Unders