08/01/24

8/1

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) High Knees
3) Cossack Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 4
Squat Snatch x 5
OH Squat x 6

*Allow 4-5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Squat Snatch
+
OH Squat
*Record heaviest load

B. Three Rounds for Time:
15/10 Cals (MC)
12 Lat. Burpees over Bar
9 Power Snatches
(115/75lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Bench Press x 8
DB Skull Crushers x 10
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run