08/11/25

8/11

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber PU's
Followed by...
Two Rounds of:
w/ an empty BB...
5 Rom. DL
4 Muscle Cleans
3 Power Cleans
2 Squat Cleans
1 Hang Squat Clean

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Clean
+
Hang Clean
(Squat or Power)
1) 64%
2) 68%
3) 72%
4) 76%
5) 79%
immediately into...
Three Sets of:
6 Clean Grip Deadlifts
@ 76-86%

B. Every 3 min, for 5 Sets:
5 Burpee Box Jump Overs
(24"/20")
12/9 Cal Row
5 Burpee Box Jump Overs
*Record all 5 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cossack Squats
3) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 Tall Jumps between each set

B. "Level Up"
In a 16 min WIndow:
8 Cals (MC)
8 Goblet Squats
8 Turkish Get-Ups
(4 each arm)
*Add 2 reps each round