09/03/25

9/3

WEDNESDAY

HXBXplus

Warm Up
In a 4 min Window:
T-Spine Hold on Roller
Band Hip Flexor Stretch
PVC Pass Throughs
Followed by...
Two Rounds of:
w/ an empty BB...
4 Muscle Snatches
3 Power Snatches
2 Squat Snatches
1 OH Squat

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
*All Squat Snatches
[record heaviest 1+1}

B. Eight Rounds for Time:
15 Wall Balls (20/14lbs)
12 Alt. DB Snatches
9 Cal Row
*20 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Couch Stretch
DB/KB Rom DL
Hollow Pulses
Superman Pulses

A. In a 15 min Window:
10-9-8...1
Deficit Deadlifts
*5 Dballs over the Shoulder between each

B. "Level Up"
In an 8 min Window:
200m Run
5 DB Burpee Deadlifts
*Add one rep to Burpee DL each round
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Goblet Squats
*Add two reps to both each round