08/29/25

8/29

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an Empty BB...
GM's x 5
Kang Squat x 5
Front Squat x 5
Squat Clean x 5

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 9 Sets:
Squat Clean
1) 1.1.1 @ 65%
2) 1.1 @ 70%
3) 1 @ 75%
4) 1.1.1 @ 72%
5) 1.1 @ 77%
6) 1 @ 82%
7) 1 @ 87%
8) 1 @ 92%
9) 1 @ 92+%
*Quick Singles

B. For Time:
9-6-3-6-9
Deadlifts (225/155lbs)
Toes to Bar
*12 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Squat Hold
(at bottom)
3) Plank to Pike

A. In a 9 min Window:
Three Sets (minimum):
BB Rev. Lunges x 16
(8 each leg)
BB HIp Thrusts x 12

B. "Point Break"
In a 16 min Window:
8 Turkish Get-Ups
(4 each arm)
12 Box Jump Overs
16 KB Swings
*200m Run at the top of every 4 min