01/19/23

1/19

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Kip Swing
2) HR Push-Ups
3) Plank to Pike

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 9 Sets:
Jerk Dip
+
Jerk
*Build to a heavy

B. For Time:
30 Shoulder to OH (115/75lbs)
30 Pull-Ups
30 Shoulder to OH (115/75lbs)

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 Scap Push-Ups

A. In a 12 min Window:
3 x 10 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP