10/17/24

10/17

THURSDAY

HXBXplus

Warm Up
EMOM x 9
1) 100m Run
2) Banded Muscle Snatch x 10-15
3) HR Push-Ups x 10-15

A. In a 15 min Window:
Establish a 8RM
Strict Press
immediately into...
2A. Every 2 min, for 2 Sets:
Strict Press x 8
@ 90% of heavist load from 1A

B. Three Rounds for Time:
400m Run
15 Push Presses
(115/75lbs)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) Bicycles
3) Pull-Up Practice
4) Leg Pulses

B. "Tag"
In a 20 min Window:
7 SA DB Deadlifts
(each arm)
7 SA DB Clean & Jerks
(each arm)
14 Cals (MC)
7 Burpees
7 SA DB BOR
(each arm)
14 Cals (MC)