10/17/23

10/17

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Squat Clean x 4

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
*Start at 60% and build to a heavy

B. For Time:
400m Run
30 Pull-Ups
30 Power Cleans (135/95lbs)
400m Run

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
BB Curls
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round