11/27/24

11/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:30 on/:30 off
1) Bike
2) Single Unders
3) Box Step-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Hang Squat Clean
+
Squat Clean
+
Front Squat
+
Jerk
(Push or Split)
immediately into...
EMOM x 6
Squat Clean & Jerk
@ 75-85% of 1RM

B. For Time:
400m Run
40 DB Clusters
(50/35lbs)
400m Run

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches