09/16/23

9/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Plank
2) Plank to Pike
3) Hollow Hold
4) Superman Hold
5) Air Squat Hold
(bottom)
6) Static Hang

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Medball Run
(20/14lbs)
8 Toes-to-Bar
8 Hang Power Cleans
(115/75lbs)
25 Air Squats
12 Lat. Burpees over Bar

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
6 BB/DB Power Cleans
12 Box Jump Overs
6 BB/DB Front Squats
12 Lat. Burpees over BB/DB
6 BB/DB S2O
12 Alt. DB Snatches
200m Run