12/24/24

12/24

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Cleans
3) Front Rack Rev. Lunges

*Allow 5 min to Warm Up Part A

A. "12 Days of Christmas"
100m Run
2 Power Cleans
(135/95lbs)
3 Ring/Box Dips
4 Ground to OH
5 Burpees
6 Toes to Bar
7 Push-Ups
8 Box Jumps
9 KB Swings (32/24kg)
10 Pull-Ups
11 Front Squats
(135/95lbs)
12 Shoulder to OH
(135/95lbs)
*45 min TIME CAP

HXBX

Warm Up
200m Run

A. Every :90 sec, for 4 Intervals:
:60 sec on/:30 sec off
1) 2 Burpee + 4 KB DL's
2) 2 DB Strict Press + 4 DB Front Squat

B. "Santa's Sprint"
In a 30 min Window:
Tag Style...
200m Row
15 Box Jumps
200m Run
15 DB/KB Front Squats
200m Row
15 DB/KB Push Press
200m Run
15 Hanging Knee Tucks
(or Knee Tucks on floor)