11/11/24

11/11

MONDAY

HXBXplus

Warm Up
100m Run
Followed by...
One Round of:
10 PVC Pass Throughs
5 PVC Push Press
5 PVC Split Jerk
Followed by...
Two Rounds of:
w/ an empty BB...
3 Push Press
3 Push Jerks
3 Split Jerks

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Split Jerk x 2
*2 sec pause at bottom of dip and recieving position

B. Three Sets of:
Against a 2 min, clock...
300/250m Row
Max Reps of DB Push Press
(50/35lbs)
-rest 2 min between-
*2 min on/2 min off

HXBX

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
10 HR Push-Ups
15 Air Squats

A. EMOM x 12
:35 on/:25 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
10 Push-Ups
10 Single DB Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run