09/12/25

9/12

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
OH Squat Practice
T-Spine Hold on Roller

*Allow 4 min to Warm Up/Set Up Part A

A. In a 5 min Window:
3 Snatches + 1 OH Squat
In a 5 min Window:
2 Snatches + 1 OH Squat
In a 5 min Window:
1 Snatch + 1 OH Squat
*Squat Snatches
[record heaviest 1+1]
*Compare results to last week

B. EMOM x 12
1) 9/12 Cal Row
2) 16 Wall Balls
(20/14lbs)
3) 16 Russian KB Swings
(32/24kg)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6

In a 6 min Window:
Tempo DL x 6
*4 sec up/down

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Incline Push-Ups
8 KB Sumo DL
8 Cals (MC)