02/10/23

2/10

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Push Jerk w/ emtpy BB
3) Split Jerk w/ empty BB

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Jerk Dip w/ pause
+
Push Jerk
+
Split Jerk w/ pause
*Hold bottom of dip for 2 sec, then hold receiving position of split jerk for 2 sec

B. "Open Event 21.1"
For TIme:
1 Wall Walk
10 DU's
3 Wall Walks
30 DU's
6 Wall Walks
60 DU's
9 Wall Walks
90 DU's
15 Wall Walks
150 DU's
21 Wall Walks
210 DU's
*15 min TIME CAP

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. EMOM x 9
:35 on/:25 off
1) DB Single Arm Curls
2) Deficit Plate Push-Ups
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats