10/11/23

10/11

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Ups
2) KB Sumo DL
3) Empty BB OH Hold

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 2 Sets:
Press in Split Jerk Position x 5
immediately into...
Every :90 sec, for 6 Sets:
Split Jerk x 3
*Build as comfotable

B. 12 min AMRAP:
40 DU's
20 Push Presses (95/65lbs)
10 Chest to Bars

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches