08/05/26

8/5

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
6 Half Kneeling SA Presses (each)
12 Banded Supinated Grip Pull-Aparts

*Allow 6 min to demonstrate and Warm Up Part A

A. EMOM x 9
1) 4-6 Ring Muscle-Ups
[8-10 Pull-Ups or C2B's]
2) 8-10 Box Dips
3) 10-12 Plate G2O (45/35lbs)

B. Three Sets of:
Against a 6 min clock...
800m Run
Max Cal Bike or Row in remaining time
-1 min rest between each set-
[Record 3 scores of Max Cals]

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
EMOM x 3
Deadlifts x 3
@ fifth set weight

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Bike
4) Russian Swings
+
Goblet Squats
(:20 sec of each)