01/03/24

1/3

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) KB Sumo DL
3) Empty BB Clusters

A. In a 24 min WIndow:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4) 2 @ 80%
5) 2 @ 90%
6) 1 @ 95%
*Includes Warm Up Time

B. Every 9 min, for 2 Sets:
750/650m Row
20 KB Deadlifts (32/24kg)
30/20 Cal Bike

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB
1) Strict Press
2) Push Press
3) Bent Over Row

A. EMOM x 9
:35 on/:25 off
1) DB Seasaw Row
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 15 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls

C. "Pipeline"
4 Minutes