11/07/26

11/7

SATURDAY

HXBXplus

Warm Up
200m Run
500m Row or Ski
5 Perfect Stretches (each)
:20 sec Arm Swings & Hug
12 Alt. Cossack Squats
15 Squat Jumps
5 Broad Jumps
:20 High Knees
12 Down Ups
15 Squat Jumps

A. For Time:
1000m Run
1000m Row or Ski
1000m Run
40 DB Clusters (25/15lbs)
1000m Run
300ft Sled Push & Drag
1000m Run
40 Burpee Broad Jumps
1000m Run
75 Wall Balls
1000m Run
200m Heavy KB Farmers Carry
*60 min TIME CAP
(THIS IS AN INDIVIDUAL WORKOUT)

HXBX

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
5 Hang Power Cleans
4 Front Squats
3 Thrusters
2 Push Press
1 Strict Press

A. "Tag"
In a 30 min Window:
In teams of 2...
200m Run
15 Box Jump Overs
12 DB/BB Front Squats
9 Shoulder to OH
6 Bar/DB Facing Burpees