Category: WOD

Fitness – Tue, Sep 9

By

Honey Badger Gym – Fitness

Metcon (Time)

For Time

Spicy RX+

800m Run

30 Pull Ups

800m Run

20 Chest 2 Bar

800m Run

10 Bar muscle ups

RX Mild

800m Run

20 Pull Ups

800m Run

15 Chest to bar/15 pull ups

800m Run

6 Bar muscle ups/8 chest to bar/ 10 pull ups

Pico

400m Run

30 pull up variation

400m Run

20 pull up variation (harder)

400m Run

10 Pull up variation (hardest)

S&C Option (AMRAP – Rounds and Reps)

AMRAP – 25 min Partner workout

200m Relay (you go, I go)

40 Seated DB Presses (Split Reps However)

200m Relay

30 Rack Pull Ups

200m Relay

20 Anderson Presses

Badger S&C – Mon, Sep 8

By

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Segmental Rolling – 4

Inchworms – 4

Shoulder Taps – 10

Runners/Hammy – 4

Thread the Needle – 8

Samsons with Twist – 4

Shoulder Wipers – 4

Wall Angels – 10

Heel to Toe Rocks – 10

Windmills – 10

Toe Taps – 10

Lunge to Squat – 4

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Push Press – 5

Push Jerk – 5

Push Jerk

1: Reg/Negative – 3&3 @65

2: Reg/Negative – 3&3 @65

3: Rest

4: Reg/Negative – 2&2 @70

5: Reg/Negative – 2&2 @70

6: Rest

7: Reg/Negative – 1&1 @75

8: Reg/Negative – 1&1 @75

9: Rest

10: Regular – 5 @80

AMRAP – 10 Min (AMRAP – Rounds and Reps)

Curtsy Lunge – 10

Shuttle Run – 6

Pull Ups – 6 or Ring Rows – 10

Fitness – Mon, Sep 8

By

Honey Badger Gym – Fitness

Bench Press (E3MOM
6 Reps @60%
5 Reps @65%
4 Reps @70%
3 Reps@75%
2 Reps @80%)

Percentages off your last 1 rep max

Metcon (AMRAP – Rounds and Reps)

Amrap 10

Spicy RX+

10 Burpee box jumps 24/20

20 T2b or Alt leg v-ups

20 DB bench 50s/35s

Mild RX

10 Burpee box jumps 24/20

15 T2b or alt leg v-ups

20 DB bench 35s/25s

Pico

8 Burpee box step ups

12 alt leg v-ups or ab mat sit ups

16 DB bench/push ups/knee push ups

Fitness – Sat, Sep 6

By

Honey Badger Gym – Fitness

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Amrap 25

Switch whenever

RX

Buy in

100/80 Calorie Bike one partner

other partner Barbell hold 135/85

Then

Amrap

30 Deadlifts

20 Power Cleans

10 Synchro bar facing burpees

20 Box Jumps 24/20

30 Core movements t2b, wall ball pass sit ups, v-up your choice

Pico

Buy in

75/60 Calorie Bike one partner bike

other partner holding barbell

Then Amrap

30 Deadlifts

20 power cleans

10 sychro bar over burpees

20 Box jump or step ups

30 core movements

Metcon (Checkmark)

Teams of 2

30 -24-18-12-6

Thruster (135/95)

15 GHDs (or V-Ups) or TTB

15/12 Calorie Row

Fitness – Fri, Sep 5

By

Honey Badger Gym – Fitness

Back Squat (E3MOM

6 Reps @ 65%
5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80@
2 Reps @85%
)

Metcon (Time)

5 Rounds for Time

15 min cap

Spicy RX+

5 Bar muscle ups/10 Chest to bar

50′ Double DB walking lunge 50s/35s

Mild RX

3 Bar muscle ups/5 Chest to bar/7 Pull Ups

50′ Double DB walking lunge 35s/25s

Pico

8 Ring rows

50′ Double db walking lunge or Bodyweight

S&C Option – Amrap – 10 Min (AMRAP – Rounds and Reps)

6 – Banded Pull Ups with Neg Down

6 – Burpees over Line or DB’s

50′ Walking Lunge (weight Optional)