12/19/22

12/19

MONDAY

HXBXplus

Warm Up
200m Run
Followed by..
Two Rounds of:
:30 on/:15 off
1) Banded Palloff (left)
2) Banded Palloff (right)
3) BB OH Hold

A. In a 15 min Window:
Establish a 1RM...
Strict Press
directly into...
One Set of:
Push Press x Max Reps
@ 85% of 1RM Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) DB Thrusters (light)
3) Cossack Squats

A. In a 14 min Window:
Three Sets (minimum)
Front Squat x 6
KB Rev. Lunges x 12


B. "Tag"
In a 20 min Window:
50 Cals (MC)
50 Wall Balls
50 Box Jump Overs
50 Alt. DB Snatches