10/23/26

10/23

FRIDAY

HXBXplus

Warm Up
Two Sets of:
3 KB Windmills (each)
50ft KB OH Carry (each)
Two Sets of:
w/ an empty BB...
5 Muscle Snatches
4 Hang Power Snatches
3 Snatch Balances
2 OH Squats
1 Hang Squat Snatch

A. In an 18 min Window:
Establish a 1 Rep...
Hang Squat Snatch
*Once you miss a lift 2 times decrease by 10-20% and remain there for quality reps for remaining time

B. Every 2 min, for 3 Sets:
(9 Intervals)
1) 15 Power Snatches (95/65lbs)
2) 15 Cal Bike or Row
3) 15 OH Squats (95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) GM's (back rack)

A. In a 12 min Window:
Weighted Box Jumps x 8
(Farmers Hold; Step-Down)
Alt. Goblet Cossack Squats x 10
(5 each)
Banded Glute Kickbacks x 12
(12 each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Hip Bridges
5) Wall Sit