01/09/24

1/9

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Empty BB GM
2) Hollow Pulses
3) Empty BB Thrusters

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85-90%

B. 15 min AMRAP:
5 Hang Squat Cleans
(135/95lbs)
10 Toes to Bars
15 Wall Balls (20/14lbs)
20 Push-Ups

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Rot. Medball Slams
2) KB/DB Bent Over Row
3) SL V-Ups
4) BB Curls

B. "Partner Frenzy"
3 min on/1 min off

1) Bike

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