08/01/25

8/1

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded Lat Pull Down
2) KB Windmill (left)
3) KB Windmill (right)
immediately into...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Split Jerk

*Allow 8-10 min to Warm Up Part A

1A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 72-77%
3-4) 2 @ 77-82%
5-6) 1 @ 82-87%
immediately into...
2A. Three Sets of:
8 Push Press
@ 55-60% of 1RM Split Jerk

B. Three Sets of:
Against a :90 sec clock...
12/9 Cal Bike
Max DB Floor Press in remaining time
(50/35lbs)
-rest 3 min between each-
*Record one max score of DB Floor Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Inchworms
3) DB Rom. DL's

A. In a 10 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 burpee box jumps each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 SA DB Hang C&J's
(5 each arm; 6 each, etc.)
*Add 2 reps to both mvnts