07/02/24

7/2

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) DB Clusters (light)
3) Step Ups
4) Box Jumps

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70% of 1RM
2) 3 @ 75%
3-4) 2 @ 80-83%
5-6) 2 @ 85-88%

B. 16 min AMRAP:
In teams of 2...
15/10 Cal Row
10 Box Jump-Overs
(30"24")
10 Toes to Bar
*Partners alternate full rounds

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run