02/15/24

2/15

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Empty BB GM's

*Allow 12-14 min to Warm Up Part A

A. EMOM x 4
Front Squat x 1
@ 90-95%

A. Every 3 min, for 4 Sets:
20/15 Cal Row
20 Alt. Pistols
9 Box Jump-Overs

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 12 min Window:
Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round