09/19/25

9/19

FRIDAY

HXBXplus

Warm Up
In a 5 min Window:
Foam Roller
Medball Pec Activation
5 Bottom Up KB Presses
(each arm)
5 KB Windmills
(each arm)
20 Plate Hops
(for speed)

A. "Vertical Press Week 2"
In a 16 min Window:
Power Jerk
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 75-80%
4) 1 @ 80-85%
5) 1 @ 85-90%
6) 1 @ 90+%
7) 1 @ 90+%

B. 20 min AMRAP:
5 Wall Walks
15/12 Cals Bike
[sub= 20/16 cal row]
15 Push-Ups
150ft Double KB Front Rack Carry
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Deadlifts
3) Front Squats

A. Every :90 sec, for 6 Sets:
Deadlifts x 6
*Build as you feel comfortable

B. "King of the Hill"
In an 18 min Window:
8 Turkish Get-Ups
(4 each side)
12 SL Posted DL
(12 each leg)
16 Cals (MC)
200m Run