09/23/25

9/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Muscle Snatch
3 Power Snatch
3 Squat Snatch
3 OH Squat
3 Snatch Balance

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1.1 @ 50-55%
2) 1.1.1 @ 55-60%
3) 1.1 @ 60-65%
4) 1.1 @ 65-70%
5) 1 @ 70-75%
6) 1 @ 70-75%
immediately into...
Every 2 min, for 2 Sets:
Snatch Lift-Off
+
Hang Snatch High Pull
+
Snatch High Pull
@ 75+%

B. For Time:
15 Deadlifts (225/155lbs)
30 Toes-to-Bar
15 Deadlifts
*Goal < 5 min
9 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Prone Plank
2) HR Push-Ups
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) DB Chest Fly's
2) SL V-Ups
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 Hollow Rocks
10 Push-Ups
12 Wall Balls
200m Run