10/02/24

10/2

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bear Crawl
2) Kip Swings
3) Plank Shoulder Taps
4) Handstand Hold

A. Every 2 min, for 3 Sets:
(9 invtervals)
1) 4-8 Muscle-Ups
or
10-12 Chest to Bars
2) 50 ft Handstand Walk
or
Handstand Hold x :45 sec
3) L-Sit x :45 sec
(accumulated time/on boxes)

B. Two Rounds for Time:
25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP:
12 KB Swings
12 Wall Balls