10/10/23

10/10

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) Plank Hold
3) Bottom Squat Hold
(w/ KB Goblet)
4) Burpees

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 85%
5) 5 @ 80%
6) 8 @ 75%

B. For TIme:
50 Cal Row
50 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
50 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Cobra Pose
3) Banded Muscle Snatch

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip BOR x 8
DB/BB Neg. Curls x 10
(slow as possible on descent)
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
8 Cals (MC)
12 KB Swings
16 DB/BB G2O