01/05/24

1/5

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Inchworm x 3
Plank to Pike x 6
Mountain Climber x 12

A. In a 20 min Window:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85%
*Includes Warm Up Time

B. 12 min AMRAP:
40 DU's
10 Bar-Facing Burpees
10 Front Squats (135/95lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) DB GM
2) Plank to Pike
3) Cobra

A. Three Sets:
BB Strict Press x 8
directly into...
Three Sets of:
BB Push Press x 8
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 DB/BB Clean & Jerks
*add one C&J each round
-3 min rest-
5 Devils Press
5 Box Jumps
*add one to both mvnts each round