06/18/25

6/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Cossack Squats
10 Deadbugs
10 Empty BB GM's
10 Empty BB Front Squats

A. In a 20 min Window:
Establish a 2RM
Front Squat

B. 16 min AMRAP:
10 Ab-Mat Sit-Ups
20 Single DB Rev. Lunges
(Goblet Hold; 50/35lbs)
40 DU's
20 Single DB Rev. Lunges
*Athletes will add 5 Ab-Mat Sit-Ups every round; Round 2 will be 15, Round 3 will be 20, etc.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Kang Squats
*goblet hold
3) Glute Bridges

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
Squat Jumps x 16
*perfrom squat jumps immediately after hip thrusts

B. "Tag"
In a 20 min Window:
1600m Run (Buy-In)
*200m Intervals
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
10 DB Power Cleans
14 Cals (MC)