01/23/24

1/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Clean
2) Squat Clean
3) Split Jerk

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Halting Clean
+
Clean
+
Jerk
(Halting Clean= clean pull to mid-thigh w/ 2 sec pause, then lower bar back to ground)

B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toes to Bar
9 G2O
18 Toes to Bar

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Plank

A. EMOM x 12
:35 on/:25 off
1) KB Bent Over Row
2) Rot. Medball Slams
3) Squat
+
DB Curl
4) Hollow Pulses

B. "Partner Frenzy"
2:30 on/:30 off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats