01/23/23

1/23

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Empty BB GM's

A. In a 14 min Window:
Three Sets of:
Deadlift x 8 @ 70% of 1RM
*this includes warm up time

B. For Time:
1000m Row
40 KB Sumo DL (24/16kg)
40 Alt. Rev. Lunges
40 KB Sumo DL's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 12 min Window
Deadlift x 6
*Build as you feel comfortable

B. "Tag"
24 min AMRAP
16 Wall Balls
14 Goblet Squats
12 Box Jump Overs
100m Run