01/15/26

1/15

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up
3 KB Windmills
50ft SA DB OH Carry
(50ft each side)
10 Burpee Broad Jumps

*Allow 7-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 70-75%
4-6) @ 75-80%
*Pause 2 sec in dip and receiving position

B. For Time:
10-8-6-4-2
HSPU's
Strict Pull-Ups
-rest 1 min-
10-8-6-4-2
DB Push Press
(50/35lbs)
DB Bent Over Row
-rest 1 min-
10-8-6-4-2
DB Floor Press
Ring Rows
*16 min TIME CAP

HXBX

Warm Up
Tabata x 12
1) Medball Activation
2) Plank to Pikes
3) HR Push-Ups
4) Cobra Pose
5) Cossack Squats
6) PVC Pass Throughs

A. In an 8 min Window:
Three Sets (minimum)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 6
Medball Partner Sit-Ups

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Air Squats
8 Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans