08/22/24

8/22

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Walking Lunges x 10
Air Squat x 10

A. In a 20 min Window:
Back Squat
1) 4 @ 80%
2) 4 @ 80%
3) 4 @ 80%
4) 3 @ 70%
5) 3 @ 70%
*Includes Warm Up Time

B. Two Sets for Max Reps:
4 min on/4 min off
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
*One score of Max Bar Facing Burpees

HXBX

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

A. In a 9 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) SL V-Ups
3) Straight Legged Sit-Ups

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run