07/22/25

7/22

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) PVC Pass Throughs
2) Squat Therapy
(tup against wall)
3) Empty BB Hang Cleans

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Clean
+
Hang Clean
1) 60% of 1RM Clean
2) 64%
3) 68%
4) 72%
5) 75%
immediately into...
Three Sets of:
Clean Grip DL x 6
@ 68-78%

B. Two Sets of:
5 min on/1 min off
12-9-6
Cal Row
Lat Burpees over Rower
Max Wall Ball Shots in remaining time
(20/14lbs)
*Adjust cals/burpees to something you can get done around 4 min; one score of max wall ball shots

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Empty BB Rev. Grip BOR
2) Burpees
3) Plank

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) Banded Palloff Press
(left)
3) KB Pendlay Rows
4) Banded Palloff Press
(right)

B. "Level Up"
In an 8 min Window:
5 Cal Row
5 Devil's Press
*add one rep to each
-3 min rest-
In an 8 min Window:
100m Run
5 Dball Squat Cleans
*add one rep to Dball Box Jump Overs every round