10/09/25

10/9

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Hollow Hold

A. Every 2 min, for 6 Sets:
Power Jerk
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 80%
4) 2-3 @ 70-75%
5) 2-3 @ 70-75%
6) Max Reps @ 60%

B. Every 4 min, for 3 Sets:
(6 intervals)
1) 100ft Double KB OH Carry
(24/16kg)
+
400m Run
2) 75 DU's
+
30/24 Cal Bike
*three of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) Wide Grip HR PU's
3) Squat Jumps

A. In a 16 min Window:
10-9-8...1
Close Grip Bench Press
*:15 sec of core between each set

B. "Point Break"
In a 16 min Window:
5 Push-Ups
10 SL V-Ups
15 KB Swings
20 Air Squats
*200m Run at the top of every 4 min