01/07/26

1/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 5
Hang Power Clean x 4
Hang Squat Clean x 3
Low Hang PC x 2
Low Hang SC x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 5"
Every :90 sec, for 6 Sets:
2 Position Hang Clean
(Hang+Low Hang)
1-2) 60-70%
3-4) 70-75%
5-6) 75-80%

B. "Sayonara 2025"
For Time:
25/20 Cal Row
20 Deadlifts
(185/125lbs)
25 DB Bench Press
(50/35lbs)
20 Deadlifts
25 Box Dips
20 Deadlifts
25/20 Cal Row
15 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Front Squat
3) GM's

A. Every 2 min, for 6 Sets:
(3 each)
:90 on/:30 off
1) AMRAP:
5 Deadlifts
10 Curtsy Lunges

2) AMRAP:
5 Deadlifts
10 Banded Sissy Squats

B. "Tag"
In a 20 min Window:
200m Run
8 DB Devil's Press
12 DB Front Squats
8 Box Jumps
12 KB Swings
8 KB Goblet Squats
12 Suitcase DL's
(6 each arm)