07/10/25

7/10

THURSDAY

HXBXplus

Warm Up
Tabata x 10
w/ an empty BB...
1) Static Hang
2) Rom. DL
3) Hanging Knee Tucks
4) Low Hang Squat Clean
5) Thrusters

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Low Hang Clean
(Power or Squat)
1-2) 3 @ 65-70%
3-4) 70-75%
5-6) 75+%
immediately into...
Three Sets of:
8 Clean Grip Deadlifts
@ 64-74%

B. For TIme:
21 Thrusters (95/65lbs)
42 Toes to Bar
-rest until clock hits 7 min-
Three Rounds for Time:
7 Thrusters (95/65ls)
14 Toes to Bar
*Record both times/6 min TIME CAP FOR BOTH

HXBX

Warm Up
3 min AMRAP:
5 Burpees
10 Plank to Pikes
5 Hollow Rocks
10 Plank Shoulder Taps

A. In a 10 min Window:
Bench Press x 6
[5 pulses @ bottom on rep 6]
*build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) SA Hang Clean & Jerk
(:20 sec each arm)
2) Burpee Box Jumps
3) Ab-Mat Sit-Ups
4) KB Farmers Hold
5) Hollow Pulses