11/16/23

11/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Strict Press x 4
Push Press x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Split Jerk x 2
1-4) @ 70%
5-7) @ 75%

B. Three Rounds of:
400m Run
9 Strict HSPU's
15 Box/Ring Dips
21 Push-Ups

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In an 8 min Window:
4 x 8 (minimum):
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Leg Pulses

B. "Point Break"
In an 18 min Window:
6 DB Power Cleans
12 DB Front Squats
18 KB Swings
24 Box Jumps
*400m Run at the top of every 6 min window