09/24/24

9/24

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Paloff Hold (left)
2) Pallof Hold (right)
3) Plank to Pike
4) HR Push-Ups
5) Hollow Hold
6) Medball Chest Act.

*Allow 5 min to Warm Up Part A

A. Five Sets of:
Bench Press x 2-3
*Build to a heavy
Barbell Roll Outs x 6-8
(like using an ab wheel)

B. 12 min AMRAP:
12 Toes-to-Bar
12 Lat. Burpees Over Bar
12 Push-Ups

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Hollow Hold
3) Side Plank (right)
4) Side Plank (left)
5) HR Push-Ups
6) Burpees

A. In a 9 min Window:
3 x 10 (minimum):
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 4 Sets:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In an 18 min Window:
10 Push-Ups
20 KB Swings
40 Cals (MC)