05/13/26

5/13

WEDNESDAY

HXBXplus

Warm Up
Three Sets of:
50ft KB Farmers Carry
10 Down Ups
50ft OH KB Carry
10 Goblet Squats

A. EMOM x 20
1) 9 Burpee Box Jumps (24"/20")
2) 12 Alt. DB Snatches (50/35lbs)
3) 15 Russian KB Swings (30/24kg)
4) 15 Pull-Ups

B. Four Sets of:
12 Double KB Step-Ups
(Front Rack; heavy)

C. CORE
*Coaches Choice

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) Cossack Squats
3) BW Rev. Lunges
4) Broad Jumps
5) Plank Hold

A. In a 12 min Window:
BB Hip Thrusts x 6
*5 sec iso hold on last rep
Bulg. Split Squats x 12
(six each leg)

B. "Level Up"
In an 8 min Window:
6 Cal Bike
6 Russian Step-Ups
(each leg)
*Add 2 reps to both each round
-3 min rest-
In an 8 min Window:
6 Cal Row
6 DB Hang Squat Cleans
*Add 2 reps to both each round