07/28/23

7/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an emty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4
Push Jerk x 4
Split Jerk x 4

*Allow 5 min to Set Up/Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean
+
Front Squat
+
Jerk
*goal is to build to around 90% of 1RM C&J

B. "Devil's Sweet Tooth"
For Time:
24/18 Cal Bike
12 Devils Press (50/35lbs)
20/14 Cal Bike
10 Devils Press
16/10 Cal Bike
8 Devils Press
12/6 Cal Bike
6 Devils Press

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 BW Lunges
:20 sec static hang

A. EMOM x 9
:35 on/:25 off
1) Heel Raised Goblet Squat
2) Banded Hamstring Curl
3) Jumping Air Squats

B. "Level Up"
In a 15 min Window:
5 Cals (MC)
5 Devils Press
*add on rep to both every round

C. "Pipeline"
4 minutes