09/13/24

9/13

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Empty BB Clusters
3) Kip Swings
4) Hollow Hold

*Allow 7 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
3 Bar Muscle-Ups
[Scale = 6 Pull-Ups]
*Recording the total load lifted on Power Cleans over 8 sets/Only 3 attempts no matter what

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Hollow Hold x :20 sec

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*Split up reps however you'd like