05/07/26

5/7

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
3 Rom DL
4 GM's
5 Back Squat
6 Lat. Burpees over Bar

A. In a 20 min Window:
Six Sets of:
2 Back Squats @ 80-90%

B. Every 2:30, for 3 Sets:
(15 minutes)
1) 10 Thrusters (95/65lbs)
2) 15/12 Cal Bike
*Not Scored

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Plate Shoulder Taps
3) HR Push-Ups

A. In a 12 min Window:
4 x 12 (minimum):
Bench Press
DB Skull Crushers
Weighted SL Sit-Ups
BB Ab-Rollouts

B. "Tag"
100m Run
10 DB Floor Press
10 HR Push-Ups
10 Alt. DB Snatches
10 SA DB Push Press (each)
10 Plate G2O
10 Plate Hops