05/12/23

5/12

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) BIke
2) Hanging Knee Tucks
3) OH Plate Hold

A. Every :90 sec, for 6 Sets:
Low Hang Squat Snatch x 2
*Let mechanics dictate load, focus on getting full ext. and recieving in a low and stable position

B. Every 4 min, for 4 Sets:
20/16 Cal Bike
8 Squat Snatch (135/95lbs)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In a 10 min Window:
Three Sets (minimum):
Back Squat x 6
Sissy Squats x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Row
3) DB Hang Squat Cleans
4) HR Push-Ups