04/23/26

4/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) Power Snatch
3) Squat Snatch

A. In a 16 min Window:
Snatch x 1
*Goal is to build to 85+%/once you fail twice you no longer move up in weight

B. For Time:
30 Toes to Bar
20 Medball Step-Overs
(20/14lbs; 24"20")
10 Deadifts (255/175lbs)
20 Medball Step-Overs
30 Toes to Bar
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In an 8 min Window:
BB Bent Over Row x 5
*2 sec pause at top
+
BB Bent Over Row x 5
(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 Clas (MC)