10/28/26

10/28

WEDNESDAY

HXBXplus

Warm Up
Three Rounds of:
:40 sec Plank Hold
15 Banded Face Pulls
15 Banded Pull-Aparts
10 Rev. Snow Angels

A. EMOM x 6
1) Nose to Wall HS Hold x :30 sec
2) 10-12 Ring Rows
immediately into...
EMOM x 6
:30 on/:30 off
1) Free Standing HS Hold
2) Dead Hang


B. Four Rounds for Time:
5 Wall Walks
10 Box Jump Overs (24"/20")
15 Chest to Bar's
*20 min TIME CAP
[Rx+ = 100ft Handstand Walk instead of Wall Walks & 10 Bar Muscle-Ups instead of C2B's]

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps

A. In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Jumping Lunges
40 Wall Balls
20 Burpees to Bar