12/07/23

12/7

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) KB Swings (light)
3) Jumping Pull-Ups
4) Inchworms

A. For Time:
80 DU's
40 Russian KB Swings
(32/24kg)
20 Box Dips
10 Bar Muscle-Ups
[scale= 20 Pull-Ups]
800m Run
10 Bar Muscle-Ups
20 Box Dips
4 Russian Swings
80 DU's

B. EMOM x 9
:35 on/:25 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 6
Banded Rotations x 8
(each side)
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Hollow Hold
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Devils Press
*add one rep to both mvnts each round