Fitness – Sat, Oct 4

Honey Badger Gym – Fitness

Metcon (Checkmark)

Partners for time

RX

800 m run together

50 – deadlifts

40 – pull-ups

30 – hang cleans

20 – burpee over the bar

10 – mu

400 m run together

10 – mu

20 – burpee over the bar

30 – hang cleans

40 – pull-ups

50 – deadlifts

800 m run together

Pico

400 m run together

50 – deadlifts

40 – ring rows

30 – hang cleans

20 – burpees over the bar

10 – pull-up variation

400 m run together

10 – pull-up variation

20 – burpees over the bar

30 – hang cleans

40 – ring rows

50 – deadlifts

400 m run together

Fitness – Fri, Oct 3

Honey Badger Gym – Fitness

Power Snatch (E2MOM x 6)

Build to a heavy single power snatch

Metcon (AMRAP – Rounds and Reps)

Amrap 15

Spicy RX+

60 Double unders

30/24 Calorie Row

15 T2b

8 Sandbag squats bearhug 150/100

4 Sandbag cleans 150/100

Mild RX

60 jumps any combo

30/24 Calorie Row

12 T2b

8 Sandbag squats 100/70

4 Sandbag cleans 100/70

Pico

60 jump ropes

24/18 Calorie Row or 200m run

12 core movements

8 Sandbag or barbell front squats

4 Sandbag or power cleans

S&C (AMRAP – Rounds and Reps)

AMRAP – 15 min

60 Plate Taps

20 Plate to OH

12 Leg Lifts

8 Goblet Squats

4 Sand Bag Cleans

Badger S&C – Wed, Oct 1

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Inchworms – 4

Groin Stretch – 4

Thread the Needle – 8

Thoracic Rotations – 4

Shoulder Wipers – 4

Wall Angels – 10

Shoulder and Pec Stretch – 4

Heel to Toe Rocks – 10

Toe Taps – 10

Box Step Ups – 4

Barbell Warm-Up:

Good Mornings – 5

Strict Press – 5

Bent Over Rows – 5

RDL’s – 5

Bench Press

One Rep Bench Press

40 On/20 Off (AMRAP – Reps)

1: Bike

2: KB Swings

3: Ring Rows

4: Farmers Carry

5: Rest

Fitness – Wed, Oct 1

Honey Badger Gym – Fitness

Bench Press (week 7

<= 120# start @60% and increase by 2.5# every week 125-185 Start at 50% add 5# every week 185-255 start at 60% Add 5# every week 255-360 start at 50% Add 10# every week 360+start at 50% add 15# every week)

Metcon (AMRAP – Reps)

4 Rounds

3 Min on 2 min off

Spicy RX+

20 DB Bench 50s/35s Mild 35s/25s

20/16 Calorie Bike

Max Reps

Round

1 – Burpees

2 – DB Snatch 50/35 Mild 35/25

3 – Single arm DB S2OH switch arms every 5 reps 50/35 mild 35/25

4 – Push ups

Pico

15 DB Bench

16/12 Calorie Bike

Max Reps

Round

1 – Burpees

2 – DB snatch

3 – Single Arm DB S2oh Switch arms every 5 reps

4 – Push up variations

Fitness – Tue, Sep 30

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Amrap 25

Spicy RX+

200m Run

Overhead Plate carry curb and back 45/25

200m Run

20 Pull ups

Mild RX

200m Run

OH plate carry curb and back 35/15

200m Run

14 PUll ups

Pico

200m Run

OH plate carry curb and back

200m Run

16 Ring rows

S&C Option (AMRAP – Rounds and Reps)

AMRAP-25 Min

200m Row

Double KB OH Carries to curb and back

200m Row

15 Rack Pull Ups