11/05/26

11/5

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supp. DB Y's, T's, I's
10 DB Cuban Presses
10 Banded Pull-Aparts

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
1 Power Jerk+1 Split Jerk
@ 70-80% of 1RM Split Jerk
Followed by...
2A. Every 2 min, for 2 Sets:
6 Power Jerks
@ 60-70% of 1RM Split Jerk

B. EMOM x 20
:40 on/:20 off
1) Shuttle Run (25ft increments)
2) Plank Hold
3) Push-Ups
4) Wall Walks
*Not Scored

HXBX

Warm Up
5 min AMRAP:
100m Run
3 Burpees
6 HR Push-Ups
9 Hollow Rocks

A. In a 12 min Window:
KB Gorilla Rows x 12
(6 each)
Rotational Med Ball Slams x 16
(8 each)
DB Renegade Rows x 20
(10 each)

B. "King of the Hill"
In an 18 min Window:
8 DB Hang Power Cleans
10 DB Hammer Curls
12 DB Push Press
14 SL V-Ups
16 Cals (MC)