Category: WOD

Fitness – Fri, Sep 19

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Honey Badger Gym – Fitness

Power Snatch (E2MOM X 5 ROUNDS
Building to a moderate weight
1 power snatch
1 hang power snatch)

Metcon (AMRAP – Rounds and Reps)

3 Rounds – AMRAP 4:00 on 2:00 off

Spicy RX+

4 bar mu

6 power cleans 185/125

8 pull-ups

20 ft hsw or 10 hspu

Mild RX

4 c2b/2 mu

6 power cleans 135/95

6 pull-ups

20 ft hsw or 8 hspu

Pico

4 pull-up variation (hardest)

6 power cleans

8 pull-up variation (easier)

10 db Z-press
Start each round where you left off – keep a running total of each round and reps

S&C Option (AMRAP – Rounds and Reps)

AMRAP: 4 on/2off – 3 Rounds

4 Banded Pull Ups with Negative Down

10 DB Cleans (challenging weight)

8 Rack Pull Ups

10 Lu Raises

Badger S&C – Wed, Sep 17

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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

1: Tempo Down/Reg – 3&3 @65

2: Rest

3: Tempo Down/Reg – 3&3 @70

4: Rest

5: Tempo Down/Reg – 2&2 @75

6: Rest

7: Tempo Down/Reg – 2&2 @75

8: Rest

9: Tempo Down/Reg – 1&1 @80

10: Rest

On for 2/Off for 1Min (No Measure)

Plate Hops – 10

Plate to OH – 10

DB Push Press – 10

Fitness – Wed, Sep 17

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Honey Badger Gym – Fitness

Bench Press (1 max set of max reps off your 1 rep max percentage plus added weekly weights
Rest 60 sec
1 max set @50% of that weight)

week 5

<= 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 – Rounds and Reps)

14 min AMRAP

Spicy RX+

40 Double unders

20 db snatch 50/35

20/16 Calorie Bike

10 barbell Bench 155/95

Mild RX

25 Double unders

20 db snatch 35/25

18/14 Calorie bike

10 Barbell bench 135/75

Pico

50 singles

20 db snatch

16/12 Calorie Bike

10 DB or BB Bench/push ups/knee push ups

Fitness – Tue, Sep 16

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Honey Badger Gym – Fitness

Metcon (Time)

3 Rounds – 1 every 10 minutes

7 minute cap each round, score is slowest round

400 m run

30 t2b/v-ups

20 box jump overs

10 s2oh 135/83

Rx+ 155/105, t2b only

Pico

200 m run

30 core movements

20 box jump or step overs

10 s20h

S&C Option (AMRAP – Rounds and Reps)

7 Min On/3 Min Off – 3 Rounds

400m Row

30 KB Deadbugs

20 Box Step Ups

10 Seated Arnold Presses

Badger S&C – Mon, Sep 15

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Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Squat/Hammy – 4

Thread the Needle – 8

Runners/Hammy – 4

Samson with a Twist – 4

Groin Stretch – 4

Toe Taps – 10

Calf Raises – 10

Tin Man RDL’s/Heel Drives

Bootcamp Burpees – 4

Push Ups – 4

Barbell Warm-Up:

Good Mornings – 5

Back Squats – 5

Bent Over Rows – 5

RDL’s – 5

Back Squat

1: Tempo Down/Reg – 3&3 @65

2: Rest

3: Tempo Down/Reg – 3&3 @70

4: Rest

5: Tempo Down/Reg – 2&2 @80

6: Rest

7: Tempo Down/Reg – 2&2 @85

8: Rest

9: Tempo Down/Reg – 1&1 @90

10: Rest

AMRAP – 8 Min (No Measure)

Leg Lifts – 10

Shuttle Runs – 6

Burpees – 6

Push Ups – 6