12/06/24

12/6

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Hollow Hold
direectly into...
Tabata x 6
w/ an empty BB...
1) Back Squat + GM
2) Muscle Clean
3) Power Clean

*Allow 6 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
(6 minutes)
6 Power Cleans
@ 50% of 1RM PC
directly into...
2A. EMOM x 5
5 Power Cleans
@ 60-80% of 1RM PC

B. Two Sets of:
For Max Cals...
3 min on/1 min off
(4 intervals)

1) Cal Bike

2) Max Row
*One score of Max Cals over all 4 intervals

HXBX

Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 12 min Window:
BB Hip Thrusts x 8
Banded Sissy Squats x 16

B. "Tag"
In a 20 min Window:
2500m (Buy-In)
*Split between both partners
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
8 Alt. DSB Snatches
12 Cals (MC)
*Run is split in 200m intervals