09/23/24

9/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
High Hang Snatch x 4
OH Squat x 4
ang Snatch x 3
OH Squat x 3
Low Hang Snatch x 2
OH Squat x 2
Slow Pull Snatch x 5

A. In a 20 min Window:
Snatch x 1
Establish a 1RM

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats
(95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Rev. Lunges
3) Cossack Squats

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 26 min Window:
120 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
12 Air Squats
12 Box Jumps
12 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)