11/14/24

11/14

THURSDAY

HXBXplus

Warm Up
Row or Bike x 3 min
Followed by...
Two Rounds of:
6 Empty BB Strict Press
12 PVC Pass Throughs

A. In a 16 min Window:
Strict Press x 4
*Establish a 4-RM

B. Three Rounds for Time:
30/25 Cals (MC)
50 DU's
20 Toes to Bar
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
One Round of:
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to both mvnts each round
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round