09/03/24

9/3

TUESDAY

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 8 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Snatch x 1
@ 80-94% of 1RM

B. Every 4 min, for 3 Sets:
20/15 Cals (MC)
12 Burpee Box Jump-Overs
(24"/20")
-rest :90 sec between-

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) Straight Legged SU's
4)KB Curtsy Lunges
5) Hanging Knee Tucks