12/10/25

12/10

WEDNESDAY

HXBXplus

Warm Up
Three Sets of:
10 Down Ups
:15 sec Bike
10 Jumping Air Squats

A. "Power Output Intervals"
Every 3 min, for 2 Sets:
(3 each)
1) 20/15 Cal Bike Sprint
2) 20/15 Cal Row Sprint

B. "Full Body Hypertrophy"
EMOM x 12
1) 8 Seesaw DB Bench Press
(8 each arm)
2) 4-6 Jefferson Curls
3) 10-12 Ring Rows
4) 8-10 BB Wheel Rollouts
-rest 2 min-
EMOM x 9
1) 12-15 DB OH Tricep Ext.
2) 12-15 BB Curls
(on knees)
3) :30 sec Hollow Hold

HXBX

Warm Up
In a 3 min Window:
Bike or Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) GM's
3) Squat Cleans
(Focus on Form)

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Banded Deadlifts x 8
*Focus on a load that allows you to move easily with good form for all reps

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row

2) AMRAP:
6 SA DB Push Press
(6 each arm)
12 Alt. DB Snatches
18 Wall Balls