05/11/26

5/11

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Side Plank (each side)
50ft SA KB Front Rack Carry (each)
10 Goblet HOld GMs
:30 sec Wall Sit

1A. Three Sets of:
10 Rom. DL @ 40-50% of 1RM DL

2A. "Strength Emphasis"
1 Clean (135/95lbs)
1 Front Squat
2 Cleans
2 Front Squats
3 Cleans
3 Front Squats
etc.
*clean = power or squat
[last squat clean does not count as first front squat]

C. Four Sets of:
8 BB Ab-Rollouts
:30 sec Palloff Hold (each side)
:30 sec Hollow Hold

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squat
Rounds 4-6:
5 Back Squat
*build in weight as comfortable

B. "Tag"
In a 20 min Window:
20 G2O
30 Lat. Burpees over Bar
40 Cals (MC)
*Split reps however you'd like