12/11/23

12/11

MONDAY
HXBXplus

Warm Up
200m Run
Followed by...
3 min AMRAP:
3 Inchworms
6 Cossack Squats
9 Banded GM's

A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 70%
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%
6) 1 tempo
+
2 no tempo
@ 85%
*Includes Warm Up Time

B. For Time:
50 DB Box Step-Overs
(50/35lbs; 24"/20")
800m Run

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) KB Sumo DL's
3) Speed Skaters

B. "Tag"
In a 30 min Window:
150 Cal (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 Single KB Step-Ups