11/17/23

11/17

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
5 Goblet Hold Squat Jumps
5 Cal Bike
:30 sec Goblet Squat Hold (bottom)

A. "Hyrox PFT"
For Time:
1000m Run
50 Burpee Broad Jumps
100 Air Squats
1000m Row
30 Hand-Release Push-Ups
100 Wall Ball Shots (14/10lbs)
*RETEST (01/07/22)
40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Cossack Squats
2) HR Push-Ups
3) Superman Pulses

A. In a 10 min Window:
Deadlift x 8
Heel Raised Goblet Squats x 20

B. "Tag"
In a 20 min Window:
10 Cal Row
6 Burpees over Row
10 DB Deadlifts
6 Devils Press
10 DB Push Press
6 DB Thrusters