11/12/25

11/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Snatch Grip High Pull
2) Snatch Balance
3) OH Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 9 Sets:
Squat Snatch
1) 1.1 @ 60-65%
2) 1.1 @ 65-70%
3) 1 @ 70-75%
4-8) 1 @ 75+%
*Establish a heavy single without sacrificing form

B. For Time:
12-9-6
OH Squats (95/65lbs)
Bar Facing Burpees
immediately into..
6-9-12
Bar Facing Burpees
OH Squats (95/65lbs)
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
5) Plate Hold
(fingertips)

A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 Bar Facing Burpees
8 Deadlifts
10 Push-Ups
12 Squat Jumps
*50/40 Cals at the top of every 6 min