11/24/23

11/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Rounds of:
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Power Clean x 3
50-75% of 1RM
*Start at 50% and build from there; stay below 75%

B. For Time:
40 Cal Bike
or
50 Cal Row
30 Toes-to-Bar
20 Power Cleans (155/105lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round