10/07/26

10/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
20 Alt. Plank Shoulder Taps
10 Banded Lat Pulldowns
5 Tempo Push-Ups @ 2222

A. Every :90 sec, for 3 Sets:
(12 Intervals)
1) 6-8 Jump to Low Catch on Rings
2) 10-12 Supine Plate OH Lifts
3) 6-8 Muscle-Up Transition on Box
4) :20-:30 sec L-Sit Hold on Boxes

B. Three Rounds for Time:
50 DU's
25 Chest to Bars
5 Wall Walks
*15 min TIME CAP

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

1A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
2A. EMOM x 3
Deadlifts x 3
@ heaviest set from 1A

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Bike
4) Russian Swings
+
Goblet Squats
(:20 sec of each)