Tuesday Nov 23

Honey Badger

Warm Up

3 Rounds

10m/per side KB Carry

10 Hollow Hold Band Pull Over

10 KB RDL

10 KB Goblet Squat

Strength

Clean Grip Deadlift from podium

(use red 25Kg plate)

 

 Build up to a heavy 5RM

Workout

“Honey Badger”

5 RFT

50 Double Unders

10 Thruster

12 Burpee over the bar

RX+

BB – 60/40Kg

RX

BB – 50/35Kg

SC

BB – 40/30Kg

Single Skips x 2 

Fit

BB – 30/20Kg

Single Skips x 2 

Extras

Weightlifting

Clean

4 Clean first pull

2 Power clean with 2 sec pause above the knee

Engine Building

Run

10 x 400 at alt pace

1st 400 @ 50%

2nd 400 @ 70%

Rest 4 min

6 x 400 at alt pace

1st 400 @ 50%

2nd 400 @ 80%

Accessory Work

3 sets

12 Hip Thrust

12 Swiss Ball Leg Curl

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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