06/14/23

6/15

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Pallof Hold
(left)
2) Banded Pallof Hold
(right)
3) Static Hang
4) Burpees

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 75%

B. 15 min AMRAP:
20/16 Cal Row
15 Wall Balls (20/14lbs)
10 Pull-Ups

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 12 min Window:
3 x 12 (minimum):
Bench Press
DB Floor Skull Crushers
Box Dips
directly into...
Three Rounds of:
:40 on/:20 off
Medball Tosses

B. "Level Up"
In a 8 min Window:
5 Burpee Box Jumps
5 DB Hang Clean & Jerks
(each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 8 min Window:
10 Cal Bike
10 Wall Balls
*add one rep to each mvnt every round