12/20/23

12/20

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ a KB...
Windmill x 5
(each arm)
Suitcase DL x 5
(each arm)
OH Carry x 50ft
(each arm)

*Allow 5 min to Warm Up/Set Up Part A

A. For Max Reps:
:60 on/:60 off
1) Bar Muscle-Ups
(scale= strict PU's)
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches
(50/35lbs)
5) Box Dips

B. EMOM x 20
*60% of reps achieved in Part A
1) Bar Muscle-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches
5) Box Dips

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Couch Stretch (left)
2) Couch Stretch (right)
3) Squat Jumps
4) High Knees

A. EMOM x 9
:35 on/:25 off
1) Banded Hamstring Curl
2) Banded GM's
3) BB Floor Hip Thrusts

B. "Tag"
In a 24 min Window:
Hang Squat Cleans
10 Plate G2O
12 Box Jump Overs
14 Single DB Step-Ups
16 Cals (MC)