01/15/24

1/15

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Dive Bomber PU's
4) Hollow Hold
5) Banded Muscle Snatch
6) Banderd OH Squat

*Allow 6 min to Warm Up Part A

A. EMOM x 10
Snatch x 1.1
@ 60-75%
*two quick singles

B. 10-9-8...1
Wall Balls (20/14lbs)
Power Snatches
(95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) BW Rev. Lunges
3) Burpee + Squat

A. EMOM x 9
:35 on/:25 off
1) Back Squats
2) Alt. SL Jumps
[box or plates]
3) Speed Skaters

B. "Tag"
In a 24 min Window:
200m Run
9 BB/DB Deadlifts
9 Dballs over the Shoulder
9 BB/DB Front Squats
9 KB Swings