07/23/25

7/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Tall Jerks
3) Split Jerks

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 68-73%
3-4) 2 @ 73-78%
5-6) 1 @ 78-83%
immediately into...
Three Sets of:
10 Push Press
@ 50-55% of 1RM

B. 16 min AMRAP:
200m Run
200ft KB Farmers Carry
(32/24kg)
250m Row
100ft OH Plate Carry
(45/35lbs)
100ft OH Plate Walking Lunges

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Kang Squats
3) Cossack Squats

A. Three Rounds of:
3 min on/1 min off
8 Bulg. Split Squats
(4 each leg)
12 Curtsy Lunges
(6 each leg)
16 Squat Jumps

B. "King of the Hill"
In a 16 min Window:
10 KB Cossack Squats
(goblet hold; 5 each leg)
15 KB Swings
20 Cals (MC)