01/12/26

1/12

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Wall Sit
10 Alt. Cossack Squats
10 Goblet Hold GM's
50ft Single Arm Front Rack Carry
(each arm)

1A. In a 16 min Window:
Four Sets of:
Front Squats x 4
@ 60+%
*Start here an build as comfortable
immediately into...
2A. One Set of:
12-15 Front Squats
@ 50-60%
*Includes Warm Up Time

B. For Time:
50/40 Cal Row
50 Thrusters
(95/65lbs)
50 Bar Facing Burpees
*15 min TIME CAP
*Partition reps however you'd like until you complete 50 of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) KB Swings (light)
3) Tempo Air Squats
@ 3211

A. EMOM x 12
:35 on/:25 off
1) 8-10 Back Squat
2) 6-8 Tempo Goblet Squat
@ 3211
3) 10-12 Russian Step-Ups
(right leg)
4) 10-12 Russian Step-Ups
(left leg)

B. "King of the Hill"
In a 16 min Window:
8 KB Windmills
(4 each arm)
12 KB Swings
16 Alt. DB Snatches
200m Run