09/24/25

9/24

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA OH Carry
(each arm)
15 Banded Face Pulls
10 PVC Pass Throughs
10/7 Cal Row

A. In an 18 min Window:
Strict Press
1) 3 @ 64-69%
2) 3 @ 69-74%
3) 2 @ 74-79%
4) 2 @ 74-79%
5) Max Reps @ 55-60%
6) Max Reps @ 50-55%
*Includes Warm Up Time

B. Every 2:30, for 10 Sets:
(5 each)
1) 400m Run
2) 500/450m Row
*Adjust Reps to ensure finishing < 2 min; NOT SCORED

HXBX

Warm Up
Tabata x 12
1) Foam Roller
2) High Knees
3) Butt Kickers
4) Jumping Lunges
5) Kang Squats
6) Squat Hold
(at bottom)

A. Three Rounds of:
2 min on/1 min off
AMRAP style:
4 Lat. Burpees over Bar
8 Deadlifts
@ a moderate weight

B. "Level Up"
In an 8 min Window:
8 Cals (MC)
8 Alt. DB Snatches
*Add two reps to both
-3 min rest-
In an 8 min Window:
200m Run
8 Burpee Box Jumps
*Add 2 reps to Burp Box Jumps