10/23/25

10/23

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) BTN Snatch Grip Press
2) Snatch Balance
3) OH Squat

*Allow 6 min to Warm Up Part A

1A. EMOM x 3
Snatch Balance
+
OH Squat
@ 50-60% of 1RM Snatch
imediately into...
2A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1 @ 61-66%
2) 1.1 @ 66-761%
3) 1.1 @ 71-76%
4) 1 @ 76-81%
5) 1 @ 81-86%
6) 1 @ 86+%

B. For Time:
10 Burpee Box Jump Overs
(24"/20")
20/15 Cal Row
10 Burpee Box Jump Overs
-rest 3 min-
10/7 Cal Row
20 Burpee Box Jump Overs
10/7 Cal Row
*Goal < 14 min
18 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) DB Seasaw Rows
2) Toes to Post
3) Banded Pull-Aparts
4) Bicycles

B. "King of the Hill"
In an 18 min Window:
6 Turkish Get-Ups
(each arm)
12 Cals (MC)
24 DU's or 48 SU's