11/15/24

11/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 8
:40 on/:20 off
1) Burpee Pull-Ups
2) DB Power Cleans
3) KB Russian Swings
4) Empty BB Power Cleans

*Allow 5 min to Warm Up/Set Up Part A

A. "Winfield Jr"
Every 8 min, for 4 Sets:
(32 minutes)
600m Run
20 Pull-Ups
10 Power Cleans
(155/105lbs)
*Record all 4 times

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang

A. In a 15 min Window:
10-9-8...1
Deadlifts
*5 DB Strict Press between each set

B. "Tag"
In a 20 min Window:
6 Cal Row
6 Burpees over Row
6 Devils Press
6 DB Deadlifts
6 DB Push Press

C. "Pipeline"
*If time allows