12/13/24

12/13

FRIDAY

HXBXplus

Warm Up
Group 1)
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Kip Swings
Group 2)
Tabata x 6
w/ an empty BB...
1) Squat Clean
2) Front Squat
3) Thruster

*Allow 6 min to Warm Up/Set Up Part A

A. "Fran"
For Time:
21-15-9
Thrusters (95/65lbs)
Pull-Ups
when running clock hits 15 minutes...
For Time:
1000m Row

HXBX

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

A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*1= half rep+full rep

B. "King of the Hill"
In a 20 min Window:
8 DB Squat Cleans
10 DB Power Cleans
12 Shoulder to OH
24 Cals (MC)