05/01/26

5/1

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
100ft Front Rack Carry
10 Goblet Squats
10 Russian Swings

*Allow 7 min to Warm Up Part A

A. For Time:
10-8-6-4-2
Box Jumps (24"/20")
5-4-3-2-1
Squat Cleans (185/125lbs)
*12 min TIME CAP
Goal < 9 min

B. Four Sets of:
:45 sec of Double KB Front Rack Step-Ups
(Go Heavy)

C. "Core"
*Coaches Choice if time allows

HXBX

Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold


A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 Bar Facing Burpees
8 Deadlifts
10 Push-Ups
12 Squat Jumps
*25 Cals at the top of every 6 min