08/19/24

8/19

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
4 Muscle Snatch
4 OH Squat
3 Power Snatch
3 OH Squat
2 Squat Snatch
2 Snatch Balance

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Squat Snatch
+
Squat Snatch
*Pause 2 sec at bottom before standing/build to a heavy

B. For Time:
1000m Row
100 DU's
50 Empty BB Thrusters

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB/KB Front Squats
2) KB Rom. Deadlifts
3) DB/KB Split Squats
(left)
4) DB/KB Spilt Squats
(right)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs
5) Squats