10/11/24

10/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
4 Deadlifts
4 Power Cleans
4 Alt. Rev. Lunges
(Front-Racked)

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans
12 Alt. Rev. Lunges
(Front-Racked)
*All mvnts with same bar

B. Every :90 sec, for 2 Sets:
(8 intervals)
:60 on/:30 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses
4) Banded Pull-Aparts

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 12 min Window:
3 x 12 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In an 18 min Window:
9 Power Cleans
18 Air Squats
9 Shoulder to OH
18 Cals (MC)