01/25/2019

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Bike Game with Burpee Penalty

AMRAP 4:

4 Calorie Bike

8 Air Squats

Roll Ball to Target

*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins. You can take this as easy or hard as you’d like.

Hang Clean (12ish min to find a heavy(squat) single)

Metcon (Time)

For Time:

50 Bar Facing Burpees

40/30 Calorie Bike

30 Hang Squat Cleans 115/78

RX+ 30 Squat Snatches(from floor)instead of hang squat cleans

01/23/2019

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

21/15 Calorie Assault Bike

3 Rounds of “Cindy”

10 Power Snatches (115/80)

“Cindy”

5 pull-ups

10 “honest” push-ups

15 air squats

RX+ 5 squat cleans 185/133 instead of power snatch

01/22/2019

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Medicine Ball Foot Taps

Easy Single Unders

Active Samson

Medicine Ball Deadlifts

Quick Single Unders

Active Spidermans

Air Squats to Medicine Ball

Higher Single Unders

Push-up to Down Dog

1 min Childs Pose on Kettlebell

45s KB Ankle Stretch each side

Metcon (Time)

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

01/21/2019

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Rowing game(coaches choice)

Single Arm Front Rack Stretch on Wall x 30s each

Front Rack Stretch x 1 min

Push Jerk (10 min to find a heavy 3 for the day)

Go Fish (Time)

1,000 Meter Row

Directly into…

RX+ 3 Rounds:

21 Deadlifts 135/93

15 Barbell-Facing Burpees

9 Push Jerks 135/93

(RX 105/70, lateral burpees over bar)

01/19/2019

Honey Badger Gym – CrossFit

Metcon (Time)

5 Rounds, On the 5:00

5 Dumbbell Hang Clean and Jerk, Left Arm (50/35)

5 Dumbbell Hang Clean and Jerk, Right Arm (50/35)

10 Alternating Dumbbell Power Snatches

10 Chest to Bar Pull-Ups

15/12 Calorie Assault Bike