01/31/23

1/31

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 6
KB Rom. DL x 8
KB Russian Swings x 10

A. In a 20 minute Window:
Back Squat
1-3) 2 @ 90-94%
4) Max Reps @ 85%
*Includes Warm Up Time

B. Two Rounds for Time:
400m Run
20 Thrusters (95/65lbs)
10 Lat Burpees over Bar

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. EMOM x 9:
:35 on/:25 off
1) DB Seasaw Rows
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls