01/03/24

1/3

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) KB Swings (light)
Followed by....
Tabata x 6
w/ an empty BB...
1) Snatch DL to Mid Thigh
2) Hang Squat Snatch
3) Squat Snatch

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
2 Reps of...
Hang Squat Snatch
+
Squat Snatch
immediately into...
EMOM x 4
Squat Snatch x 2
*Focus on perfect reps recieving in a strong, balaced position

B. For Time:
15 Squat Snatches (115/75lbs)
30 Toes to Bar
12 Squat Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) KB Rom. DL
2) HR Push-Ups
3) Plank to Pike

A. Every :90 sec, for 9 Sets:
1) 12 Deadlifts
2) Rot. Medball Slams
x :60 sec
3) Banded Hamstring Curl x :60 sec

B. "Tag"
In an 18 min Window:
8 Deadlifts
8 Lat. Burpees over Bar
8 Deficit Push-Ups
8 Cals (MC)