09/12/23
9/12
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 8
1) KB Windmill (left)
2) KB Windmill (right)
3) KB Rom. DL
4) Alt. V-Ups
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 7 Sets:
Deadlift
1) 6 @ 60%
2) 4 @ 70%
3) 2 @ 75%
4) 1 @ 80%
5) 1 @ 80-84%
6) 1 @ 84-87%
7) 1 @ 87-90%
B. Three Rounds for Time:
400m Run
12 Toes-to-Bar
12 SA KB Snatches
(24/16kg; left)
12 SA KB Snatches
(right)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Plank to Pike
A. In an 8 min Window:
3 x 8 (minimum):
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists
B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add 2 reps to dballs over shoulder