12/18/24

12/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Squat Clean
2) Front Squat
3) Thruster

*Allow 8 min to Warm Up Part A

1A. Every 2 min, for 6 Sets:
Front Squat
1) 3 Reps
2) 2 Reps
3) 1 Rep
4 ) 1 Rep
5) 1 Rep
2A. 6) Max Reps
@ 5-10% less than Set 5

B. For Time:
50/35 Cal Bike
or
70/60 Cal Row
25 Front Squats
(175/115lbs)
*From Ground

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) Heel Raised Squats
(Goblet Hold)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) DB Devils Press
4) DB Thrusters
5) 100m Run