01/10/23

1/10

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
BTN Push Jerk x 5
BTN Split Jerk x 5
OH Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Behind the Neck Jerk x 1
@ 70-80% of 1RM

B. 12 min AMRAP:
12 Pull-Ups
12 Alt. DB Snatches (50/35lbs)
12 SA DB Push Press (left)
12 SA DB Push Press (right)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
10 Cal Row
10 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
10 Cal Bike
10 Dballs over Shoulder
(each side)
*add 2 reps each round