11/03/25

11/3

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 SA KB Presses
(each arm)
3 KB Windmills
(each arm)
100ft SA OH Carry
(each arm)

*Allow 6 min to Warm Up Part A

A. EMOM x 3
Snatch Balance
+
OH Squat
@ 55-65%
immediately into...
Every 2 min, for 6 Sets:
1) 1.1 @ 64-69%
2) 1.1 69-74%
3) 1.1 @ 74-79%
4) 1 @ 79-84%
5) 1 @ 84-89%
6) 1 @ 89+%

B. Every 3 min, for 4 Sets:
50ft KB Walking Lunges
(24/16kg; farmers hold)
10/7 Cal Bike
Goal < 90 seconds

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) KB Swings (light)
3) Tempo Air Squats
@ 3211

A. EMOM x 12
1) 8-10 Back Squat
2) 6-8 Tempo Goblet Squat
@ 3211
3) 10-12 Russian Step-Ups
(right leg)
4) 10-12 Russian Step-Ups
(left leg)

B. "King of the Hill"
In a 16 min Window:
8 KB Windmills
(4 each arm)
12 KB Swings
16 Alt. DB Snatches
200m Run