10/03/25

10/3

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
KB Windmills
PVC Pass Throughs
Followed by...
Tabata x 6
w/ an empty BB...
1) Upright Rows
2) Strict Press
3) OH Hold


A. In a 16 min Window:
Week 4
Strict Press
1) 3 @ 67-72%
2) 3 @ 72-77%
3) 2 @ 77-82%
4) 2 @ 77-82%
5) Max Reps @ 60-65%
6) Max Reps @ 55-60%
*Includes Warm Up TIme

B. Three Rounds for Time:
400m Run
15 Shoulder to OH
(135/95lbs)
Goal < 10 min
15 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ en empty BB...
1) Rom. DL's
2) GM's
3) Thrusters

A. Every :90 sec, for 8 Sets:
Deadlift x 5
*Build to a heavy set of 5

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 DB Hang C & J's
*Add 2 reps each round
-3 min rest-
In an 8 min Window:
100m Run
10 Russian KB Swings
*Add 1 swing each round