Fitness – Mon, Jan 20

Honey Badger Gym – Fitness

Metcon (No Measure)

16 min clock

4 Sets

0-2

12-20 DB Bench Same weight each round go to RPE 9

2-4

10 Deadlifts

RD 1 45%

Rd 2 50%

Rd 3 55%

Rd 4 60%

16 Min Clock

0-2

5 Strict Press + :20 overhead hold + 10 push press RPE 5

2-4

Super set

12 DB Curls

12 DB Skull Crushers

Fitness – Sat, Jan 18

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

Spicy RX+

100 Sandbag Squats 150/100

non working partner hang from pull up bar

100 Wall Balls 30/20

non working partner wall sit

100 Med ball sit up throw to wall 30/20

non working partner bearhug hold sandbag

100/75 calorie machine

non working parnter hold med ball over head

Mild RX same reps and movements

Sandbag 100/70

med ball 20/14

Calories 80/60

Pico

Same movements 80 Reps

Sandbag 70/50/30

Farmer hold if pull up hold isnt there

Med ball 14/10

Calories 70/50

Badger S&C – Fri, Jan 17

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy Stretch – 4

Tin Man RDLs/Figure 4’s

Knee Tucks/Quad Stretch

Windmills – 10

Good Mornings – 10

Runners/Hammy Stretch – 4

Thread the Needle – 8

Groin Stretch – 4 Each

Crossovers – 10

Knee to Wall – 4 Each

Rig Squat – 4

Barbell Warm-Up:

Good Morning to Squat – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Pigoen Pose – 30 Sec

Back Squat (EMOM – 10 Min)

1: Tempo Back Squat(4 Sec All)@65% – 5

2: Ring Rows – 10

3: Rest

4:Tempo Back Squat @70% – 4

5: Ring Rows – 10

6: Rest

7: Tempo Back Squat @75% – 3

8: Ring Rows – 10

9: Rest

10:Tempo Back Squat @80% – 2

Metcon – 8 Min (No Measure)

5 Rounds

Burpees Hurdle – 6

Ring Row Marches – 20

Skater Lunge – 10 Each

Alt KB Swings – 12

Fitness – Fri, Jan 17

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom

Fitness – Fri, Jan 17

Honey Badger Gym – Fitness

Snatch (E2MOM x 6
Building
2 Hang snatch (1 above the knee 1 bologna) power or full)

Metcon (AMRAP – Rounds)

EMOM 10

Spicy RX+

1 Wall Walk

3 Burpee box jump overs 30/24

5 Deadlifts 225/143

Mild RX

1 Wall Walk

3 Burpee box jump overs 24/20

5 Deadlifts 185/103

Pico

2 Partial wall walks

3 burpee box get overs or to target

5 deadlifts
All movements in the same minute. If you fail the emom continue as an amrap

Score is Rounds completed in the emom