01/17/25

1/17

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ PVC Pipe...
Pass Throughs x 10
OH Squat x 8
Hang Squat Snatch x 6
Low Hang Squat Snatch x 4
Followed by...
Tabata x 2
Hang Squat Snatch
+
Low Hang Squat Snatch

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Hang Squat Snatch
+
Low Hang Squat Snatch
*Start around 70% and build to 85% of 1RM
directly into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these between 87-90% of 1RM

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 KB Snatches
(24/16kg; 9 each arm)
12 Chest-to-Bars

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round