12/18/23

12/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 5
OH Squat x 5
Power Snatch x 4
OH Squat x 4
Squat Snatch x 3
Snatch Balance x 3
Squat Snatch x 2
Snatch Balance x 2

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 7 Sets:
2 Snatch Lift-Offs
+
Hang Snatch

B. "Ingrid"
Ten Rounds of:
3 Snatches (135/95lbs)
3 Bar-Facing Burpees

HXBX

Warm Up
Tabata x 9
1) Rev. Lunges
2) Cossack Squats
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Squat + Curl
(w/ a pair of DB's)
2) DB Curtsy Lunges
3) Barbell DL's

B. "Tag"
In a 24 min WIndow:
24 Dballs over Shoulder
24 Wall Balls
24 Burpees to Bar
24 Cals (MC)
*Split reps however you'd like