Fitness – Sat, Mar 22

Honey Badger Gym – Fitness

Metcon (Time)

Teams of 2

30 min time cap

50/40 Calorie bike

40 partner wall balls

30 Sandbag cleans

20 Inconvenient burpee box get overs 48/40

10 Incovenient sandbag over box, walk around box

20 Incovenient shuttle runs (normal) 24/20

30 med ball partner sit up pass (30 each 60 total)

40 partner wall balls

50/40 Calorie Bike

Badger S&C – Fri, Mar 21

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Toe Taps – 10

Windmills – 10

Good Mornings – 10

Squat/Hammy – 4

Tin Man RDL’s/Figure 4’s

A Skips/Quad Pulls

Crossovers – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

RDL’s – 5

Deadlifts – 5

Thoracic Stretch 30 Sec

Deadlift

10 Min Clock

Take 2 Min Breaks between sets

Metcon – 4 Rounds – 10 Min Cap (No Measure)

Long Shuttle Runs – 4

Long Farmers Carry – 4

Broad Jump Burpees – 4

Fitness – Fri, Mar 21

Honey Badger Gym – Fitness

Snatch (EMOM 8

1 Snatch @ rpe7
We will start snatching again soon, just getting familiar with the movement leading up to it.
)

Metcon (AMRAP – Reps)

Amrap 9

Spicy RX+

50 Double Unders

4 Single Arm Devil press +2 each round (alt arms)

50/35

Mild RX

35 Double unders

4 SADP + 2 reps each round 35/25

Pico

50 singles

4 SADP +2 reps each round

Badger S&C – Wed, Mar 19

Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Windmills – 10

Toe Taps – 10

Heel to Toe Rocks – 10

Thread the Needle – 8

Groin Stretch – 4 Each

Knee to Wall – 4 Each

Lunge to Squat – 4

Tin Man RDL’s/Figure 4’s

Heel Drives/Hurdles

Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Back Squat – 5

RDL’s – 5

Pigeon Pose – 30 Sec

Back Squat

1: 4 Reg/3Tempo @65

2: One Leg Squats – 4 Each

3: 4 Reg/3 Tempo @65

4:One Leg Squats – 4 Each

5: 3 Reg/2 Tempo @70

6: One Leg Squats – 4 Each

7: 3 Reg/2 Tempo @70

8: One Leg Squats – 4 Each

9: 2 Reg/2 Tempo @75

10: 1 Reg/1 Tempo @80

AMRAP – 10 Min (No Measure)

Bike 10 Cals

Ring Row Marches – 10

Curtsy Lunge with Hop – 10

Plank to Bear – 10

Fitness – Wed, Mar 19

Honey Badger Gym – Fitness

Back Squat (Every 3min x 5 sets of 3 reps
Sets
1 70-80%
2 80-90%
3-5 90%)

Metcon (Time)

For Time

15 Min time cap

Spicy RX+

2 Rounds

50′ Walking lunge 50s/35s

16 Pull Ups

8 Power Cleans 135/93

Then 2 Rounds

50′ Walking lunge

8 Bar muslce ups

4 Clean and jerks 185/123

Mild RX

2 rounds

50′ Walking lunge 35s/25s

12 Pull ups

8 power cleans 115/83

Then

2 Rounds

50′ walking lunge

4 BMU or 6 burpee c2b/pull up

4 Clean and jerks 135/93

Pico

2 rounds

50 Walking lunge

16 ring rows

8 power cleans

Then

2 rounds

50′ walking lunge

16 jumping pull ups

4 clean and jerks