12/29/22

12/29

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Kip Swing x 10
Plank to Pike x 10
DB Rom. DL x 10

A. One Round of...
For Max Reps:
1 min on/1 min off
1) Strict Pull-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)

B. EMOM x 16
60% of all max reps from Part A
1) Strictr Pull-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@32X1
*build as comfortable

B. "Tag"
In a 25 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 Wall Balls
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run