03/20/23

3/20

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Kip Swings
3) Empty BB Muscle Snatch

A. Every :90 sec, for 8 Sets:
Muscle Snatch x 3
*Taking bar from ground. Goal is to work with heavier loads than last week. Focus on refining your hip ext. and bar path

B. For Time:
100 DU's
30 Toes to Bar
20 Alt. DB Hang Snatches (50/35lbs)
10 HSPU's
20 Alt. DB Hang Snatches
30 Toes to Bar
100 DU's

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cals (MC) in remaining time
*teams can split up wall balls and calories however they like