01/12/23

1/12

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Row
4) Empty BB Thrusters

A. In an 18 min Window:
Four Sets of:
Back Squat x 6 @ 80-88%
*Includes warm up time

B. Three Sets for Max Reps:
*9 Intervals
:45 on/:45 off
1) Cal Bike
2) Wall Ball Shots
3) Cal Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
24 Cals (MC)