01/15/25

1/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Medball Hamstring Curl
3) Medball Kang Squats
(goblet hold)
4) Burpees

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Back Squat x 5
directly into...
2A. One set of:
Back Squat x Max Reps
@ 5-10% drop
*compare results from last week

B. 12 min AMRAP:
12 DB Front Squats
(50/35lbs)
12 Toes to Bar
12 Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Air Squats
3) Cossack Squats
4) Side Plank
(left)
5) Side Plank
(right)

A. EMOM x 10
:35 on/:25 off
1) KB/DB Rom. DL
2) 1 Burpee
+
5 Air Squats
3) KB Windmill
(left)
4) KB Windmill
(right)
5) Tempo Goblet Squats
@ 313X

B. "Tag"
In a 20 min Window:
8 Single DB Step Ups
10 KB Sumo DL
12 Push-Ups
14 Cals (MC)