04/08/26

4/8

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
9 Goblet Squats
7 Down Ups
5 Knees to Elbow

*Allow 8 min to Warm Up Part A

A. For Time:
One Round of:
18 Thrusters (95/65lbs)
18 Toes to Bar
Two Rounds of:
9 Thrusters (95/65lbs)
9 Toes to Bar
Three Rounds of:
6 Thrusters (95/65lbs)
6 Toes to Bar
*15 min TIME CAP

B. Four Sets of:
16 DB Death March
(8 each leg)
16 Banded Tricep Ext.
:30 sec KB Suitcase Hold
(heavy)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hip Bridges
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) Curtsy Lunges
4) KB Cossack Squats

B. "King of the Hill"
In a 16 min Window:
200m Run
8 KB Sumo DL's
12 KB Swings
16 SA DB Push Press
(8 each arm)
20 Air Squats