11/04/23

11/4

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Dive Bomber Push-Ups
2) Russian KB Swings
(light)
3) HR Push-Ups
4) Banded Tricep Ext.
5) High Knees
6) Cossack Squats

A. 30 min AMRAP:
In teams of 2...
20/15 Cals (MC)
15 Box Dips
30 Alt. DB Snatches
(50/35lbs)
60 DU's
15 Box Dips
30 Russian KB Swings
(32/24kg)
20/15 Cals (MC)

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
10 Alt. DB Snatches
200m Run