11/18/24

11/18

MONDAY

HXBXplus

Warm Up
100m Run
10 Single DB Rom. DL
5 Burpees
100m Run
10 Single DB Front Squat
(5 each arm)
5 Burpees
100m Run
10 Single DB Thrusters
(5 each arm)
5 Burpees

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

A. "The Veteran"
Eight Rounds for Time:
400m Run
11 DB Thrusters (50/35lbs)
11 Burpees
*40 min TIME CAP

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
3 Deadlifts
6 GM's
9 Back Squat

A. In a 12 min Window:
Back Squat x 8
(1 sec pause at bottom)
*build as comfortable

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like