10/07/24

10/7

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Clean
3) Back Squat

A. In a 25 minute Window:
Establish a 1RM
Back Squat
*Suggested loads
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 94%
1 @ 97%
1 @ 101+%

B. For Time:
1000m Row
50 Empty BB Thrusters
(45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
"Tag Style"
5 Burpee Box Jumps
10 Alt. DB Snatches
15 Russian KB Swings
20 Air Squats