10/04/24

10/4

FRIDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
One Round of:
w/ an empty BB...
High Hang Squat Snatch x 4
Hang Squat Snatch x 3
Low Hang Squat Snatch x 2
Squat Snatch x 1
Snatch Balance x 4

*Allow 5 min to Warm Up Part A

A. Six Rounds of:
Against a 4 min clock....
For Max Reps:
400m Run
40 DU's
Max Reps of Squat Snatch
(135/95lbs)
-2 min rest between-
*Total of 36 min clock/one total score

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 12 min Window:
Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 DB Clusters
*add one cluster each round