12/23/25

12/23

TUESDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA OH KB Carry
10/7 Cal Row
Followed by...
Three Sets of:
w/ an empty BB...
Tall Jerks x 3
Jerk Balance x 3

*Allow 6-7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 60%
4-6) 2 @ 70%
*2 sec pause in dip and recieving postion for all reps

B. Every 8 min, for 2 Sets:
21/16 Cal Row
15 Shoulder to OH
(95/65lbs)
9 Bar Muscle-Ups
15 Shoulder to OH
21/16 Cal Row
*Record 2 times

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Medball Rot. Tosses

A. EMOM x 12
:35 on/:25 off
1) DB Seasaw Rows
2) Toes to Post
3) BB Close Grip Curls
4) Slider Pike Ups

B. "Point Break"
In an 18 min Window:
Two Rounds of:
8 DB Rev. Fly's
10 Down Ups
12 KB Swings
14 Double DB Snatches
*200m Run between