10/02/25

10/2

THURSDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 KB Windmills
(5 each arm)
10 Alt. Cossack Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Snatch
2) Squat Snatch
3) Snatch Balance

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1.1 @ 54-59%
2) 1.1.1 @ 59-64%
3) 1.1 @ 64-69%
4) 1.1 @ 69-74%
5) 1 @ 74-79%
6) 1 @ 74-79%

B. Every 4 min, for 4 Sets:
12/9 Cal Bike
12 Burpees to Bar
12/9 Cal Bike
[ Sub= 9/6 Cal Row]
Goal < 1:30
2:30 TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Plank

A. In a 10 min Window:
Strict Banded PU's x 8
BB Pendlay Rows x 10
DB Rev. Flys x 12

B. "Tag"
In a 20 min Window:
100m Run
10 SL V-Ups
10 DB Thrusters
10 Alt. DB Snatches
100m Run
10 Ab-Mat Sit-Ups
10 KB Bent Over Rows
10 Cals (MC)