11/25/24

11/25

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
5 GM's
5 Front Squats
5 Thrusters

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Front Squat
1) 3 Reps
2) 2 Reps
3) 1 Rep
4) 1 Rep (heaviest)
5) 3 Reps (5-10% drop)

B. For Time:
1000m Row
30 Toes to Bar
20 Front Squats
(155/105lbs)
30 Toes to Bar
1000m Row

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats
*Keep weights light

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run