11/06/24

11/6

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Burpees
2) Medball Squat Clean
3) Empty BB GM

*Allow 5 min Warm Up Part A

A. EMOM x 4
Clean x 3
@ 50-65%
-rest 2 min-
Every :90 sec, for 4 Sets:
Clean x 2
@ 70-85%
-rest 2 min-
Every 2 min, for 4 Sets:
Clean x 1
@ 85+%

B. For Time:
10 Bar Muscle-Ups
[scale= 20 Pull-Ups)
20 Power Cleans
(155/105lbs)
30 Cals (MC)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 9 min Window:
3 x 16:
KB Curtsy Lunges
Squat Jumps
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)