05/01/24

5/1

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Burpees x 4
Cossack Squat x 8
Air Squat x 12

A. In a 12 min Window:
Four Sets of:
Bulg. Split Squats x 8
(each leg)
Sup. Grip BOR x 8
*includes warm up time

B. For Time:
1000m Row
75 KB Swings (24/16kg)
50 Single KB Walking Lunges
(24/16kg; 25 each leg)
75 Air Squats
1000m Row

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 9 min Window:
Three Sets (minimum)
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/:1 min off

1) Bike

2) AMRAP:
6 SA DB Hang C&J's
(6 each arm)
12 Single DB Step Overs