10/14/25

10/14

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike or Row
5 SA DB Presses (each arm)
15 Banded Pull-Aparts

A. In a 16 min Window:
"Week 5"
Strict Press
1) 3 @ 70-75%
2) 3 @ 75-80%
3) 2 @ 80-85%
4) 2 @ 80-85%
5) Max Reps @ 65-70%
6) Max Reps @ 60-65%

B. EMOM x 9
1) 15 DB Bench Press
(50/35lbs)
2) 50 DU's
3) :45 sec easy Bike or Row
-rest 1 min-
EMOM x 9
1) 10-15 Strict HSPU's
2) 12-16 Alt. DB Hang Clean & Jerks
(50/35lbs)
3) :45 sec easy Bike or Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Floor Press
*5 Incline Push-Ups between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run