09/25/25

9/25

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:45 sec Bike
10 Clamshells
(each side)
10 Empty BB GM's
10 Terminal Knee Ext.
(each leg)

*Allow 8 min to Warm Up Part A

A. In a 10 min Window:
"Squat Pattern Week 1"
Three Sets of:
1 Tempo Front Squat
@ 32X1
+
4 Front Squats
(no tempo)
*Start @ 60% and build from there

B. "Open 17.5"
Ten Rounds for Time:
9 Thrusters
(95/65lbs)
35 DU's
*Goal < 12 min
15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Mountain Climbers
3) DB Rom. DL (light)

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) DB Rom. DL
+
3 Rows
3) Chin Ups
(Supinated Grip)
4) Bike
5) BB/DB Power Cleans
6) Plate G2O