11/20/24

11/20

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hang Squat Clean
2) Squat Clean
3) Thruster

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
+
Front Squat
+
Jerk
*Build to a heavy without losing consistent mechanics; do not increase load at the expense of optimal mechanics

B. 12 min AMRAP:
30 DU's
3 Wall Walks
30 DB Rev. Lunges
(Farmers Carry; 50/35lbs;15 each leg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 9 min Window:
3 x 10 (minimum):
Deadlifts
DB Rom. Deadlifts

B. "King of the Hill"
In a 16 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

C. "Pipeline"
4 Minutes