08/20/25

8/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 4
1) Hip Bridges
2) Frog Stretch
Followed by...
Tabata x 6
w/ an empty BB...
1) Hang Squat Clean
2) Low Hang Squat Clean
3) Squat Clean

*Allow 6 min to Warm Up Part A

A. "Hinging Progression"
Every 2 min, for 8 Sets:
Hang Clean
+
Low Hang Clean
+
Clean
(All Squat)
1-2) 64%
3-4) 68%
5-6) 72%
7) 76%
8) 79%

B. For Time:
10-9-8...1
Toes to Bar
1-2-3...10
Thrusters (75/55lbs)
*16 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) Cossack Squats
3) BW Rev. Lunges
4) Broad Jumps
5) Plank Hold

A. In a 12 min Window:
BB Hip Thrusts x 6
*10 sec iso hold on last rep
Bulg. Split Squats x 12
(six each leg)

B. "Level Up"
In an 8 min Window:
6 Cal Bike
6 Russian Step-Ups
(each leg)
*Add 2 reps to both each round
-3 min rest-
In an 8 min Window:
6 Cal Row
6 DB Hang Squat Cleans
*Add 2 reps to both each round