12/21/23

12/21

THURSDAY

HXBXplus

Warm Up
EMOM x 8
1) 100m Run
2) Burpee to Bar
3) Alt. Step-Ups
4) Goblet Squat

A. For Time:
800m Run
60 Wall Balls (20/14lbs)
40 Box Jumps (24"/20")
20 Devils Press (50/35lbs)
800m Run
20 Devils Press
40 Box Jumps
60 Wall Balls
800m Run
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Bench Press
2) Close Grip Push-Ups
3) Medball Chest Activation
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:30 off
1) Hollow Pulses
2) Knee Tucks
(from floor)

B. "King of the Hill"
In a 16 min Window:
10 Turkish Get-Ups
(5 each arm)
15 Russian KB Swings
20 Sumo KB DL's
25 Single Unders