10/27/23

10/27

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Split Jerk x 3
Press from bottom of split x 3

A. Every 2 min, for 6 Sets:
Split Jerk x 2
1-2) @ 80% of 1RM
3-4) @ 85%
5-6) @ 90%

B. 12 min AMRAP:
15/12 Cal Bike
15 Pull-Ups
15 Push Press
(115/75lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 10 min Window:
4 x 10 (minimum):
KB Sumo DL
BB Hip Thrusts

B. "Tag"
In a 24 min Window:
200m Run
24 Power Cleans
24 Shoulder to OH
24 Dballs over the Shoulder
*Members can split reps however they'd like