11/15/23

11/15

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) DIve Bomber PU's
3) KB Sumo DL
4) Deadbugs
5) Hollow Hold
6) Superman Hold

A. In an 18 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4-6) 2 @ 80%
*Includes warm up time

B. 10 min AMRAP:
10 Box Jumps
(24"/20")
10 Pull-Ups
10 KB Swings
(24/16kg)

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Hip Thrust x 8
-rest :90 sec-
In a 6 min Window:
Bench Press x 8
*Split Class into 2 groups

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Single DB Step-Ups