01/20/26

1/20

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Side Plank (left)
2) Side Plank (right)
3) Banded Monster Walk
4) KB Front Rack Carry
Followed by...
Tabata x 6
w/ an empty BB...
1) High Hang Clean Pulls
2) Hang Power Cleans
3) Squat Cleans

A. Every :90 sec, for 8 Sets:
Squat Cleans
1-3) 1.1.1 @ 50-60%
4-5) 1.1 @ 60-70%
6-8) 1 @ 70+%
*Build based on quality

B. For Time:
21-15-9
Hang Power Cleans
(75/55lbs)
Bar Facing Burpees
immediately into...
9-15-21
Thrusters (75/55lbs)
Toes to Bar
Goal < 12 min
*15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) HR Push-Ups
3) Static Hang

A. In a 16 min Window:
10-9-8...1
BB Rev. Grip BOR
*10 SL V-Ups between each

B. "Level Up"
In a 16 min Window:
200m Run
10 Rot. Medball Slams
10 SA Hang C &J's
10 Push-Ups
*Add 2 reps to all three mvnts