11/24/25

11/24

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Burpees
3) Kang Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift-Off x 4
Hang Clean x 3
Low Hang Clean x 2
Squat Clean x 1

*Allow 6 min to Warm Up Part A

A."OLY Week 1"
Every 2 min, for 6 Sets:
3 Position Clean
@ 60-65% of 1RM
*Hang+ Low Hang+Floor
(Power or Squat)

B. In a 9 min Window:
Max Reps of...
12 Alt. DB Snatches
4 Toes to Bar
12 Alt. DB Snatches
8 Toes to Bar
12 Alt. DB Snatches
12 Toes to Bar
etc...
*Add 4 T2B every round

HXBX

Warm Up
Five minutes of:
Foam Roller
SL Hip Bridges
Hollow Rocks
Superman Pulses

A. In a 10 min Window:
Tempo Back Squat x 5
@ 32X1
+
Back Squat x 3
(no tempo)

B. "Tag"
In a 20 min Window:
40 Alt. DB Snatches
20 DB Burpee DL Step-Ups
40 Cals (MC)
20 DB Squat Cleans