09/11/25

9/11

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded Face Pulls
2) Scap Pull-Ups
3) Kip Swings

A. "Gymnastics Pull Test"
Three Rounds for Max Reps:
:90 sec on/:90 sec off
Ring Muscle-Ups
or
Bar Muscle-Ups
or
Pull-Ups
or
Chest to Bars

B. 20 min AMRAP:
200m Run
10 Burpee Box Jump Overs
(24"/20")
200m Run
20 DB Box Step-Overs
(5/35lbs; 24"/20")
200m Run
30 Alt DB Snatches
(50/35lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike

A. "EMOM Mania"
EMOM x 30
1) Bike
2) DB Floor Press
3) Ab-Mat Sit-Ups
4) Bike
5) Dball Power Cleans
6) HR Push-Ups