11/07/25

11/7

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Burpees
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 20 min Window:
Deadlifts
1) 4 @ 60-70%
2) 3 @ 70-75%
3) 2 @ 75-80%
4) 2 @ 80+%
5) 2 @ 80+%
6) 2 @ 80+%

B. Three Rounds of:
3 min on/:90 sec off
500m Row
Max Power Cleans in remaining time
(155/105lbs)
*One score of reps on PC's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hip Bridges
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) DB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 DB Goblet Squats
12 Single DB Alt. Power Cleans
16 SA DB Push Press
(8 each arm)
20 Alt. DB Snatches