11/09/26

11/9

MONDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
8 PVC Pass Throughs
6 PVC OH Squats
4 Hanging Knee Tucks
:20 sec Hollow Hold

*Allow 8 min to Warm Up Part A

A. Every 6 min, for 5 Sets of:
15/12 Cal Bike
12 Toes to Bar
10 Lat. Burpees over Bar
Snatches (Squat or Power)
Set 1) 10 @ 95/65lbs
Set 2) 8 @ 135/95lbs
Set 3) 6 @ 155/105lbs
Set 4) 4 @ 185/125lbs
Set 5) 2 @ 205/135lbs

HXBX

Warm Up
200m Run
Followed by...
4 min AMRAP:
10 Air Squats
*:20 sec Hold Bottom of 10th rep
10 Alt. Cossack Squats
10 Banded GM's

A. In a 14 min Window:
Band Resisted Squats x 8
Plate-Drag Cossack Squat x 12
Banded Glute Kick Backs x 16

B. "Point Break"
In a 16 min Window:
8 DB Burpee Deadlifts
12 Alt. DB Snatches
16 Single DB Step-Ups
*200m Run at the top of every 4 min