04/01/26

4/1

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Hollow Rocks
Followed by...
Tabata x 6
w/ an empty BB...
1) Snatch High Pull
2) Hang Muscle Snatch
3) OH Squat

*Allow 6 min to Warm Up Part A

B. Every :90 sec, for 6 Sets:
1-3) Snatch 1.1 @ 65-75%
4-6) Snatch x 1 @ 75-85%

B. For Time:
60 Toes to Bar
50 Wall Balls (20/14lbs)
40 Alt. DB Snatches (50/35lbs)
30 Lat. Burpees over DB
20 SA DB OH Walking Lunges
(10 steps each arm)
*20 min TIME CAP

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1)

B. "Point Break"
In an 18 min Window:
8 DB Burpee Deadlifts
16 DB Hang Power Cleans
8 DB Shoulder to OH
16 Box Jump-Overs
*200m Run at the top of every 6 min Window