11/01/23

11/1

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
8 Kip Swings
12 Plank to Pikes
16 Light KB Swings

*Allow 5 min to Warm Up/Set Up Part A

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Four Sets of:
BB Hip Thrusts x 10-12
Hollow Hold x :60 sec
(accumulative time)

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
3 x 10 (minimum):
Bench Press
BB Floor Skull Crushers

B. "Tag"
In a 20 min WIndow:
8 DB Hang Clean & Jerks
(8 each arm)
12 Push-Ups
16 Alt. DB Snatches
200m Run

C. "Pipeline"
*4 minutes