01/28/26

1/28

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
50ft Double KB FR Carry
10 Goblet Squats
10 Deadbugs
10 Alt. Cossack Squats

A. In a 15 min Window:
Three Sets of:
10 Back Squats
@ 55+%
*Build as comfortable

B. For Time:
Three Rounds of:
15 Shoulder to OH
(95/65lbs)
15 Toes to Bar
-rest 1 min-
Three Rounds of:
10 Thrusters (95/65lbs)
10 Chest to Bars
-rest 1 min-
Three Rounds of:
5 Power Snatches (95/65lbs)
5 Bar Muscle-Ups
(Scale= 10 Pull-Ups)
Goal < 15 min
*18 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) Cossack Squats
3) BW Rev. Lunges
4) Broad Jumps
5) Plank Hold

A. In a 12 min Window:
BB Hip Thrusts x 6
*5 sec iso hold on last rep
Bulg. Split Squats x 12
(six each leg)

B. "Level Up"
In an 8 min Window:
6 Cal Bike
6 Double DB Step-Ups
(each leg)
*Add 2 reps to both each round
-3 min rest-
In an 8 min Window:
6 Cal Row
6 DB Burpee DL
*Add 2 reps to both each round