09/26/25

9/26

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
25ft Broad Jumps
25ft BW Walking Lunges
15 V-Ups
15 Superman Pulses

A. "Full Body Hypertrophy"
EMOM x 20
1) 8-12 Tempo DB Bench Press @ 21X1
2) 8-10 Tempo Goblet Hold GM's @ 1111
3) :40 sec Bike @ Zone 2
4) 8-10 Paloff Rot.
(each direction)
5) :40 sec Bike @ Zone 2
-5 min rest-
EMOM x 10
1) 6-8 HSPU's
2) 12-15 Russian KB Swings
(32/24kg)
3) :40 sec Bike @ Zone 2
4) 50ft Suitcase Carry
(32/24kg; each side)
5) :40 sec Bike @ Zone 2
*Zone 2 is 60-70% Max HR; feels like easy-to-moderate.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hip Bridges
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) DB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 Single KB DL's
12 KB Swings
16 SA KB Push Press
(8 each arm)
20 Air Squats