10/09/26

10/9

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supp. DB Y's, T's I's
5 Prone Cuban Presses
10 DB Ext. Rotations

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 3 Sets:
1 Power Jerk+2 Split Jerks
@ 60-70% of 1RM Jerk
2A. Every 2 min, for 3 Sets:
2 Split Jerks @ 70-75%
3A. Every 2 min, for 2 sets:
8-10 Power Jerks @ 40-50%

B. Four Rounds for Time:
12 Strict HSPU
6 Power Cleans (135/95lbs)
12 Box Jump Overs (24"/20")
6 Power Cleans
*15 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Three Sets of:
(6 Intervals)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB/BB G2O
8 Wall Balls
12 Med Ball Thrusters