05/19/23

5/19

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
4 HR Push-Ups
8 Air Squats

A. Six Sets of:
Ring Dips
1) Max Reps
2) 40% of Max Reps
3) 50% of Max Reps
4) 60% of Max Reps
5) 50% of Max Reps
6) 40% of Max Reps

B. Against a 12 min clock...
1000m Row
immediately into...
AMRAP:
5 DB Thrusters (50/35lbs)
10 DB Push-Press
30 DB Rev. Lunges
(Farmers Hold)
*Score is Rounds+Reps; Row is just the buy-in

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 8 min Window:
3 x 12
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In a 16 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

C. "Pipeline"
5 min WIndow