11/01/24

11/1

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Burpees
4) KB Rom. DL
5) KB Swing
6) KB Alt. Rev. Lunges
(Goblet Hold)

A. For Time:
50/40 Cal Row
40 Deadlifts
(225/155lbs)
50/40 Cal Row

B. Four Sets of:
BB Hip Thrusts x 8
*:15 sec iso hold on rep 8

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches