10/06/26

10/6

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
100m Run
5 Sumo KB DL
5 Russian KB Swings
5 SA OH Presses (each)
5 Goblet Squats

A. In a 16 min Window:
Eight Sets of:
3 Sumo Deadlifts
@ 70-80% of 1RM DL
*Includes Warm Up Time

B. For Max Reps:
Against a 2 min clock...
20 Alt DB Snatches (50/35lbs)
20 Goblet Squats (50/35lbs)
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
16 Alt. DB Snatches
16 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
12 Alt. DB Snatches
12 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
8 Alt. DB Snatches
8 Goblet Squats
Max T2B in remaining time
*One score of Max T2B

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
4) HR Push-Ups
5) Wide Grip Push-Ups

A. In a 9 min Window:
Rev. Grip BB Bent Over Row x 4
*2 sec pause at top
+
Rev. Grip BB Bent Over Row x 4
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings
20 Cals (MC)