11/20/25

11/20

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Plank to Pikes
2) KB Windmill (left)
3) KB Windmill (right)
4) Empty BB Press
5) Empty BB Power Jerk

A. In an 18 min Window:
Power Jerk
1) 3 @ 65-70%
2) 3 @ 75-80%
3) 2 @ 80-85%
4) 1 @ 85-90%
5) 3 @ 75-80%
6) Max Reps @ 70%
*record reps from set 6 in comments

B. For Time:
50 DU's
10 Front Squats (135/95lbs)
-1 min rest-
40 DU's
8 Front Squats
(155/105lbs)
-1 min rest-
30 DU's
6 Front Squats
(185/125lbs)
-1 min rest-
20 DU's
4 Front Squats
(225/165lbs)
15 min TIME CAP
(BAR TAKEN FROM GROUND)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Leg Pulses

B. "Point Break"
In a 16 min Window:
8 SA DB DL's
(8 each)
10 SA DB Push Press
(10 each)
12 Alt. DB Snatches
*200m Run at the top of every 4 min