05/23/23

5/23

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Front Squat x 3
Thruster x 3

A. Four Sets of:
Strict Press x 8-10 reps
*Go as heavy as possible

B. 16 min AMRAP:
3 DB Beast-Makers
(50/35lbs)
6 Strict Pull-Ups
9 Burpees
*Beast Maker= row left, row right, push-up, squat clean to OH

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In a 7 min Window:
Three Rounds (minimum):
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add 2 Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
250m Row
20 Alt. DB Snatches
*add 2 snatches each round