11/07/23

11/7

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jek x 3
Split Jerk x 3
Press in Jerk Position x 3

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Split Jerk x 2
*2 sec pause in dip and receiving position
1-2) @ 70%
3-4) 75%
5-6) 80%
7-8) 85%


B. 12 min AMRAP:
50 DU's
12 Toes to Bar
6 Strict Pull-Ups

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Hollow Hold

A. In an 8 min Window:
Three Sets (minimum) of:
Bent Over Row x 10
SA DB Seated Curls x 10
(each arm)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "EMOM Manial"
(20 Intervals)
:40 on/:20 off
1) DB Power Cleans
2) Bike
3) Burpee Pull-Ups
4) Bike