06/27/23

6/27

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Plank to Pike x 10
Alt. DB Snatches x 16
Plank Shoulder Taps x 20

A. In a 15 min Window:
Strict Press
1) 5 @ 65%
2) 4 @ 70%
3) 3 @ 75%
4) 2 @ 80%
5) 1 @ 85%
6-7) 10 @ 65-75%

B. 15 min AMRAP:
40 DU's
20 DB Push Press (50/35lbs)
10 Alt. DB OH Rev. Lunges
(a pair)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Hollow Hold

A. In a 9 min Window:
Three Sets (minimum) of:
DB Bent Over Row x 10
BB Curls x 12
Banded Hammer Curls x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)