04/25/24

4/25

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Walking Lunges
3) Goblet Squats

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
Followed by...
Two Sets of:
Back Squat x 10
*go as heavy as possible

B. 8 min AMRAP:
[for max reps]
1 Thruster (115/75bs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
*every round goes up 1 thruster and 2 pull-ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. In a 12 min Window:
4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 SA DB C&J's
(20 each arm)
200m Run