11/14/23

11/14

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpee Broad Jump
3) Kip Swings
4) KB Sumo DL

A. In a 16 min Window:
Gymnastics Practice

B. EMOM x 16
For Max Reps...
1) Cal Row
2) Bar Muscle-Ups
3) Alt. Rev. Lunges
(50/35lbs)
4) Rest

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks
(hanging or on ground)

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 3 min-
In a 9 min Window:
200m Run
50 SU's
*Add 10 SU's each round