10/21/26

10/21

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Wall Slides
:20 sec Nose to Wall HS Hold
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk
4) Split Jerk

1A. Every 2 min, for 3 Sets:
1 Power Jerk+2 Split Jerks
@ 65-75% of 1RM Split Jerk
2A. Every 2 min, for 3 Sets:
2 Split Jerks @ 70-80%
3A. Every 2 min, for 2 Sets:
6-8 Power Jerks @ 50-60%

B. In a 12 min Window:
(Buy-In)
100 DU's
25 Toes to Bar
80 DU's
20 Toes to Bar
60 DU's
15 Toes to Bar
In remaining time...
Max DB Hang Squat Cleans
(50/35lbs)

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Seated Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Every 3 min, for 3 Rounds:
(6 Intervals)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlifts Step-Ups
8 Wall Balls
12 Russian Step-Ups
(6 each leg)