Boys 2 Men
November 7, 2023Hanson
November 9, 2023WARM-UP
8:00 AMRAP
• :15 sec Air Bike (Arms)
• :15 sec Air Bike (Legs)
• :15 sec Air Bike (Both)
• 5 Barbell Good Mornings
• 5 Hang Muscle Cleans
• 5 V-ups
WORKOUT PREP
2 sets:
• 5/4 Calorie Air Bike
• 2 Hang Power Cleans (work up in weight)
“NEW KIDS ON THE BLOCK”
FIRE
21-15-9* for time (7min cap):
• Calorie Air Bike
• Hang Power Cleans (50/35)
• -Rest 1:1-
15-12-9* for time (7min cap):
• Calorie Air Bike
• Hang Power Cleans (70/50)
• *Women’s Calories: minus 3 cals
WATER
• HPC1 45/30
• HPC2 60/45
EARTH
• Own eight
• Reduce reps by 10-20%
GLUTES
4 rounds:
• 10 Weighted Hip Thrust @ moderate weight
• 10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds