01/11/23

1/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft
KB Sumo DL x 10
directly into...
EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) Box Jumps
3) DB Push Press

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
(or 8 Pull-Ups)
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
Single Leg DL x 8 (each)
L-Sit Hold x :30 sec

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Burpees

A. In a 10 min Window:
Four Sets (minimum):
DB Floor Press x 12
Medball Activation x :20 sec

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps