Badger S&C – Wed, Sep 24

Honey Badger Gym – Badger S&C

Warm -Up (No Measure)

Machine for 2 min

Thread the Needle – 8

Thoracic Rotations – 4

Down/Up Dog – 4

Toe Taps – 10

Inchworms – 4

Tin Man RDL’s/Heel Drive

Windmills – 10

Runners/Hammy – 4

Windmills – 10

Barbell Warm-Up:

Good Mornings- 5

Bent Over Rows – 5

RDL’s – 5

Deadlifts – 5

Deadlift

1 Rep Max Deadlift

AMRAP – 10 (No Measure)

Box Step Ups – 10

KB swings – 10

Curtsy Lunge – 10

Fitness – Tue, Sep 23

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

For Time

Spicy RX+

50 T2b

50 Calorie Row

50 Burpees over the rower

1600m Run together

50 Burpees over the rower

50/40 Calorie Row

50 t2b

Mild RX

35 T2b/v-ups

50/40 Calorie Row

35 Burpees over the rower

1600m run together

35 Burpees over the rower

50/40 Calorie Row

35 T2b/v-ups

Pico

40 Ab mat sit ups/ core movements

40/30 Calorie Row

30 burpee get over the rower

800m Run

30 Burpee get over the rower

40/30 Calorie Row

40 Ab mat sit ups/ core movement

S&C Option (Time)

Teams of 2

40 WB Sit Ups

30 Cal Row

20 Bootcamp Burpees

200m Farmers Carry Together

20 Bootcamp Burpees

30 Cal Row

40 WB Sit Ups

Fitness – Mon, Sep 22

Honey Badger Gym – Fitness

Back Squat (E4MOM

7 @ 67.5%
6 @ 72.5%
5 @ 77.5%
4 @ 82.5%
3 @ 87.5%)

Metcon (Checkmark)

3 Sets

Bulgarian Split Squats (w/ or w/o weight)

RX – 30 Reps each set

Pico – 20 Reps each set

20 rep banded hamstring curls

Badger S&C – Mon, Sep 22

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Heel to Toe Taps – 10

Inchworms – 4

Down/Up Dog – 4

Squat/Hammy – 4

Samson’s with Twist – 4

Groin Stretch – 4

Frog/Wrist Stretch

Tin Man RDL’s/Heel Drive

Windmills – 10

Barbell Warm-Up:

Good Mornings – 5

Front Squat – 5

Elbow Rotates – 5

RDL’s – 5

Front Squat

1: Tempo Down/Reg – 3&3 @65

2: Rest

3: Speed Squats – 6 reps @65

4: Rest

5: Tempo Down/Reg – 2&2 @70

6: Rest

7: Speed Squats – 4 reps @70

8: Rest

9: Tempo Down/Reg – 1&1 @75

10: Rest

AMRAP – 8 Min (AMRAP – Rounds and Reps)

Jumping Squats – 10

Carioca Shuffle – 4

Skate Jumps – 10

Skips – 4

Fitness – Sat, Sep 20

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Partners

Amrap 25

RX

100/80 calorie row

80 wall balls

60 russian kb swings 53/35

40 t2b

20 burpee box get overs 48/40

4 alternating farmer carries (curb run distance)

Pico

80/60 cal row

60 wall balls

40 russian kb swings

20 core movement

10 burpee box get overs

4 farmer carries – curb run distance