11/14/25

11/14

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft KB Front Rack Carry
10 Deadbugs
5 Empty BB Squat Cleans

A. In an 18 min Window:
Front Squats
1) 3 @ 65%
2) 2 @ 75%
3) 1 @ 80-85%
4) 3 @ 70%
5) 2 @ 75-80%
6) 1 @ 85-90%
*Includes Warm Up Time

B. 8 min AMRAP:
2 Thrusters (115/85lbs)
8 Toes to Bar
4 Thrusters
8 Toes to Bar
6 Thrusters
8 Toes to Bar
*etc, adding 2 thrusters per round
*ONE SCORE OF MAX REPS

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Deficit Deadlifts
2) Curtsy Lunges
3) Tall Box Jumps

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball Power Cleans
3) Single DB Step-Ups
4) Row
5) Plank Shoulder Taps