11/05/25

11/5

WEDNESDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Back Squat
3) Tempo Front Squat
@ 3211

A. "Squat Week 5"
In an 18 min Window:
Three Sets of:
5 Tempo Front Squats
@ 3211
*Start around 55-60% of 1RM/Includes Warm Up Time

B. Every 4 min, for 4 Sets:
400m Run
(hard effort)
Easy Bike or Row in remaining time
*record all 4 times for the Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 12 min Window:
Deadlifts x 6
*Build as comfortable
SL Rev. Lunges x 10
(each leg)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Speed Skaters