07/21/25

7/21

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec of each...
Single Unders
Banded GM's
Air Squats
Alt. DB Snatches (light)

A. For Time:
50 Alt. DB Snatches
(50/35lbs)
100 DU's
40 Alt. DB Snatches
80 DU's
30 Alt. DB Snatches
60 DU's
*14 min TIME CAP

B. EMOM x 10
1) 12-15 DB Push Press
(50/35lbs; pair)
2) 12-15 Goblet Squats
(50/35lbs; heel elevated)
immediately into...
EMOM x 10
1) 12-15 DB Bench Press
950/35lbs)
2) 12-15 Toes to Bar

HXBX

Warm Up
Group 1)
200m Run
Group 2)
AMRAP:
3 Inchworms
6 Air Squats

A. In a 10 min Window:
BB Rev. Lunges x 12
(6 each leg)
Heel Elev. Goblet Squat x 12

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
150 Single DB Step-Ups
(Buy-In)
directly into...
Max Cals (MC)
*teams can split up step-ups and calories however they like