06/13/23

6/13

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Rom. DL x 3
Front Squat x 6
GM's x 9
Back Squat x 12

A. In a 20 min Window:
Back Squat
1) 3 @ 75%
2) 1 @ 85%
3) 3 @ 85%
4) 2 @ 90%
5-7) 6 @ 80%
8) 4 @ 85%
*Includes warm up time

B. Three Rounds for Time:
400m Run
20 Walking Lunges
(Farmers Carry; 24/16kg)
10 Double KB Front Squat

HXBX

Warm Up
5 min AMRAP:
5 Burpees
10 Air Squats
100m Run

A. In a 9 min Window:
3x10 (minimum):
BB Curls
DB Rev. Fly's
Wide Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Scissor Kicks
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of:
12 Box Jumps
24 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time