09/12/24

9/12

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Walking Lunges
3) Goblet Squats

A. In an 18 min Window:
Back Squat
1-3) 3-4 Reps
4-5) 5-6 Reps
*These should be heavy heavy sets/Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 Burpee Box Jump Overs
(24"/20")
20 Wall Balls (20/14lbs)

HXBX

Warm Up
100 Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
8 Alt. DB Snatches
8 Ab-Mat Sit-Ups
*add two reps to both mvnts each round