07/01/25

7/1

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
1 Muscle Clean
2 Power Clean
3 Squat Clean
4 Hang Power Clean
5 Hang Squat Clean

*Allow 6-7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Clean
(Squat or Power)
1-2) 3 @ 60-65%
3-4) 2 @ 65-70%
5-6) 1 @ 70-75%
immediately into...
Three Sets of:
10 Clean Grip Deadlifts
@ 60-70% of 1RM

B. For Time:
21-15-9
Cal Row
Lat. Burpees over Bar
immediately into...
9-15-21
Cal Row
Deadlifts 135/95lbs
*One score of Total Time

HXBX

Warm Up
3 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. In a 10 min Window:
3 x 10 (minimum):
Rev. Grip Bent Over Row
DB Rev. Fly's
Banded Hammer Curls
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Posted SL DL (left)
3) Posted SL DL (right)
4) Turkish Get-Up (left)
5) Turkish Get-Up (right)