07/14/25

7/14

MONDAY

HXBXplus

Warm Up
Two Sets of:
:60 sec Row
3 Inchworms
6 Dive Bomber PU's
3 KB Windmills
(each side)

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) @ @ 64-69%
3-4) 2 @ 69-74%
5-6) 1 @ 74-79%
*Pause 2 sec in recieving position
directly into...
Three Sets of:
Push Press x 10
@ 45-50% of 1RM Jerk

B. Three Sets of:
Against a 4 min clock...
12 Cal Row
3 Shoulder to OH (95/65lbs)
3 Toes to Bar
12 Cal Row
6 Shoulder to OH
6 Toest to Bar
12 Cal Row
9 Shoulder to OH
9 Toes to Bar
etc...
-rest :60 sec between each-
*adding 3 reps to both mvnts each round/pick up where you left off at the beginning of each round/one score of max reps

HXBX

Warm Up
200m Run
Followed by...
Air Squats x 10
BW Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 20 min Window:
80 Cal Bike (Buy-In)
*80 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)