05/14/26

5/14

THURSDAY

HXBXplus

Warm Up
Group 1)
3 min Bike or Row
Group 2)
3 min AMRAP:
10 Banded Pull-Aparts
10 Banded OH Presses
10 Dive Bomber Push-Ups

A. EMOM x 15
1) 3 Wall Walks
2) 30 Plank Shoulder Taps
3) 100ft Double OH KB Carry
4) 12-15 Ring Rows
5) Rest

B. Ten Rounds for Time:
200m Run
12/10 Cal Bike, Row or Ski
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 10 min Window:
Three Sets (minimum):
8 Strict Press
12 DB Floor Press
24 Flutter Kicks

B. "Code Red"
Every 5 min, for 3 Sets:
3 min on/2 min off
200m Run
Max Thrusters

c. "Pipeline"
*If time allows