07/24/24

7/24

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
5 Deadlifts
4 Power Cleans
3 Front Squats
2 Presses in Split Position

A. Every 8 min, for 4 Sets:
(32 minutes)
200m Run
16 Burpee Box Jump-Overs
(24"/20")
8 Power Cleans (135/95lbs)
200m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) DB Clusters
2) Frog Jumps
3) Plate Jumps
(working on speed)

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs