05/31/24

5/31

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Scap Pull-Ups
2) Empty BB Rom DL
3) Empty BB Power Clean

A. In a 20 min Window:
Ten Sets of:
Power Clean
+
Hang Clean
1-3) @ 60-70% of 1RM
4-6) 70-80%
7-10) 80-85%
*Includes Warm Up Time

B. For Time:
15 Power Cleans (155/105lbs)
30 Push-Ups
10 Power Cleans
20 Push-Ups
5 Power Cleans
10 Push-Ups

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round