05/08/24

5/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Superman Hold
3) Hollow Hold

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 80%
6) 6 @ 80-85%
7) 8-10 @ 70-75%

B. 12 min AMRAP:
3 Bar Muscle-Ups
[scale = 6 Chest-to-Bar]
12 Alt. SA Snatches (50/35lbs)
12 Single DB Box Step-Overs
(50/35lbs; 24"/20")

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. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) DB Tricep Kickbacks
(pair of DB's
3) Push-Ups
(on handles of DB's)

B. "Tag"
In a 20 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 SA Thrusters
(6 each arm)
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run