10/08/25

10/8

WEDNESDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
Followed by...
Tabata x 8
w/ an empty BB...
1) GM's
2) Rom. DL
3) Front Squat
4) Squat Clean

A. In a 20 min Window:
Deadlift
1) 2 @ 60-65%
2) 2 @ 65-70%
3) 2 @ 70-75%
4) 2 @ 75-80%
5) 2 @ 80%
6) 2 @ 80-83%
7) 2 @ 82-85%
*Includes Warm Up Time

B. Five Rounds for Time:
50ft HS Walk
3 Squat Cleans
(185/125lbs)
[Scale = 5 Wall Walks]
Goal < 10 min
14 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Hip Bridges
Foam Roller
Couch Stretch
Banded Glute Hold

A. In a 10 min Window:
BB HIp Thrusts x 8
*5 sec iso hold last rep
KB Walking Lunges x 16

B. "King of the Hill"
In an 18 min Window:
12 DB Goblet Squats
16 Alt. DB Snatches
20 Cals (MC)