06/08/23

6/8

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Alt. DB Snatches (light)
2) Single Unders
3) Box Jumps

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Strict Press
1) 5 @ 60%
2) 3 @ 65%
3) 2 @ 70%
4) 2 @ 75%
5) 2 @ 80%
6) 2 @ 85%

B. EMOM x 16
For Max Reps:
:45 sec on/:15 off
1) Cal Bike
2) Ring Dips
3) Push-Ups
4) Rest

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 4 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable
directly into...
Four Rounds of:
Medball Partner Tosses
:40 on/:20 off

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round