11/02/26

11/2

MONDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
10 Goblet Hold Alt. Cossack Squats
10 Goblet Hold GM's
15 Banded Face Pulls

1A. In a 10 min Window:
Establish a 1RM...
Seated Strict Press
Followed by...
2A. Every 2 min, for 3 Sets:
Seated Strict Press
5 @ 70+%

B. "Alex-actly What You Need"
For Time:
(Buy-In)
30 BB Back Rack Alt. Lunges
(135/95lbs)
Followed by...
400m Run
12 Bar Muscle-Ups
12 G2O (135/95lbs)
400m Run
9 Bar Muscle-Ups
9 G2O
400m Run
6 Bar Muscle-Ups
6 G2O
*25 min TIME CAP
[Scale= 21/18/15 Pull-Ups/Keep G2O same rep count]

HXBX

Warm Up
Tabata x 8
1) Foam Roller
2) BW Rev. Lunges
3) Kang Squats
4) Hollow Hold

A. In a 12 min Window:
Tempo Back Squat x 8
@ 32X1
Front Rack Rev. Lunges x 16
(8 each)
Sled Push/Drag x 100ft

B.EMOM x 20
:40 on/:20 off
1) Dball over the Shoulder
2) Ski or Row
3) Lat. Box Step-Overs
4) Dball Bear Hug Squats
5) Heavy KB Farmers Carry