07/31/23

7/31

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) BB GM's
2) Burpee Broad Jumps
3) Empty BB Clusters
Followed by...
One Round of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

A. In a 20 minute Window:
Establish a 1RM
Clean + Jerk

B. Two Rounds for Time:
20/15 Cal Row or Bike
10 Clean & Jerks
10 Bar-Facing Burpees

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Superman Pulses
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 DB/BB Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Goblet Squats
100m Run