03/13/24

3/13

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Banded Muscle Snatch x 5
Burpee+Pull-Up x 5

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
BB Hip Thrusts x 8
SL KB DL x 8 (each leg)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 6 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable


B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step Overs
*add two step-overs each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Clean & Jerks
*add one C&J each round