10/01/25

10/1

WEDNESDAY

HXBXplus

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

A. EMOM x 10
1) 60% of Max Set PU's
2) 3-4 Muscle Up Transition
on low rings
immediately into...
B. EMOM x 15
1) 6-8 Air Chair Swings
2) 3-5 Box Jump to Support
3) 4-6 Pull-Ups or C2B's
4) 6-8 Dive Bomber PU's
5) Rest

B. "Lateral Lats"
For Time:
30 Pull-Ups
15 Squat Cleans
(185/125lbs)
30 Pull-Ups
Goal < 8 min
12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
3 Inchworms
6 Air Squats
9 Burpees

A. EMOM x 12
:35 on/:25 off
1) Front Squats
2) KB Sumo DL
3) Tempo Goblet Squats
@ 32X1
4) Leg Pulses

B. "EMOM Mania"
(20 Intervals)
1) Row
2) Dballs Over the Shoulder
3) Bike
4) Dball Static Hold
(Bear Hug)