10/05/23

10/5

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Clean Lift-off x 5
Power Clean x 5
Front Squat x 5
Push Press x 5

*Allow 4 min to Warm Up part A

A. Every 2 min, for 8 Sets:
2 Clean Lift-Offs
+
Power Clean
*Lift-off is first portion of the clean, from the ground to the knees. Keep torso angle consistent through all phases of lift-off, 2 sec pause at knees.

B. For Time:
50/35 Cal Bike
25 Ground to OH (135/95lbs)
*split class into 2 heats if there are more than six

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
10 Plank Shoulder Taps

A. In a 9 min Window:
3 x 12 (minimum):
Strict Press
DB Lat. Raise
Banded Pull-Apart
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's