12/22/23

12/22

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) GM
3) Front Rack Rev. Lunges

A. In a 20 min WIndow:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 75%
5) 2 @ 85%
6) 1 @ 90%
*Includes Warm Up Time

B. Three Rounds for Time:
80 DU's
40 KB Swings (24/16kg)
20 Alt. Rev. Lunges
(w/ KB Goblet Hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Squat Jumps
3) DB Rom. DL's

A. In a 15 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 reps every round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 DB Hang C&J's
*Add 2 reps to both mvnts