05/22/26

5/22

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk

A. In an 18 min Window:
Establish a 1RM...
Power Jerk

B. 9 min AMRAP:
12 DB Push Press (50.35lbs)
9 Toes to Bar
30 DU's

C. CORE
*Coaches Choice

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) KB Sumo DL
4) KB Alt. Cossack Squats

B. "King of the Hill"
In a 16 min Window:
200m Run
8 BB Deadlifts
12 Lat. Burpees over Bar
16 SA DB Push Press
(8 each arm)
20 Air Squats