12/18/25

12/18

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft KB Front Rack Carry
:30 sec Wall Sit
5 Kang Squats
(goblet hold)

A. "Squat Week 9"
In a 16 min Window:
Front Squats
1) 3 @ 55-60%
2) 2 @ 65-70%
3) 1 @ 75-80%
4) 3 @ 60-65%
5) 2 @ 60-65%
6) 1 @ 80-85%

B. Five Sets for Time:
3 Wall Walks
6 Back Squats
@ 65% of 1RM
12 Alt. DB Snatches
(50/35lbs)
*bar is taken from ground

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pikes
3) Cat/Cow
4) KB Windmill (left)
5) KB Windmill (right)

A. EMOM x 12
:35 on/:25 off
1) Banded Rows
(seated)
2) Russian Twists
3) KB SA Row
(left)
4) KB SA Row
(right)

B. "Level Up"
In a 15 min Window:
10 Cals (MC)
10 Ab-Mat Sit-Ups
10 DB Push Press
*Add 2 reps every round

C. "Pipeline"