04/18/24

4/18

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Diver Bomber PU's x 5
Medball Thrusters x 10

*5 min to Set Up/Warm Up Part A

A. 30 min AMRAP:
50 DU's
400m Run
30 Wall Balls (20/14lbs)
20 Toes to Bar
10 Strict Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Ab-Mat Sit-Ups
3) Banded Tricep Ext.
4) Hollow Pulses

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push-Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
100m Run
10 Alt. DB Snatches
*Add two DB Snatches each round