03/17/25

3/17

MONDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Banded Face Pulls
2) Empty BB Clusters
3) DB Devil Press (light)

A. Six Sets of:
Ring Dips
1) Max Reps
2) 40% of Max Reps
3) 50% of Max Reps
4) 60% of Max Reps
5) 50% of Max Reps
6) 40% of Max Reps

B. 12 min AMRAP:
1000m Row (Buy-In)
directly into...
AMRAP:
5 DB Devils Press (50/35lbs)
10 DB Thrusters
15 DB Push Presses
*Row is not scored and only done once as the Buy-In
[re-test from 05/19/23]

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Hold
2) Plank to Pike
3) Air Squats

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB/BB Floor Hip Thrusts between each set

B. "Tag"
In a 20 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Wall Balls
8 Push-Ups
12 Jumping Lunges
(6 each leg)