01/05/23

1/5

THURSDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Lat Burpees over Bar
2) Thrusters
3) Back Squats
directly into...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5


A. Every :90 sec, for 4 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM Clean
directly into...
Every :90 sec, for 6 Sets:
Clean x 1
*Build to a heavy for the day

B. Three Sets of:
Against a 3 min Clock...
500m Row
Max Pull-Ups in remaining time
-2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 15 min Window:
10-9-8...1
Bent Over Row
*5 DB Rev. Fly's between each set


B. "Level Up"
In a 9 min Window:
250m Row
10 Alt. DB Snatches
*add two reps to snatches
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Burpee Box Jumps
*add one rep to both each round