03/18/26

3/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Banded Pull-Aparts
2) Banded Muscle Snatch
3) Plank Hold
4) Static Hang
5) Scap Pull-Ups

A. In an 18 min Window:
Gymnastics Practice
Muscle-Ups
Kipping /Butterfly Pull-Ups
Chest-to-Bar's
Double Unders
Rope Climbs

B. For Time:
5-4-3-2-1 of...
Renegade Rows
(50/35lbs)
50-40-30-20-10 of...
Double Unders
*5 RR's, 50 DU's, 4 RR's, 40 DU's, etc
*12 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
5) Plate Hold
(fingertips)

A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
BB Strict Press x 12
Curtsy Lunges x 16

"Point Break"
In an 18 min Window:
12 Lat. Jumps Over Bar
12 Deadlifts
12 Push-Ups
12 Squat Jumps
*40 Cals at the top of every 6 min