06/25/26

6/25

THURSDAY

HXBXplus

Warm Up
4 min Bike or Row
@ Ascending Effort

A. "Plyo Week 4"
In a 12 min Window:
Three Sets of:
20 Lat. Line Hops
(for speed)
Followed by...
Three Sets of:
10 Single Leg Line Hops
(forward/backward; each leg)
Followed by...
Three Sets of:
5 Weighted Box Jumps
(DB Farmers Hold)
*Box Height and weight is not as important as being explosive

B. "VO2 Max Week 4"
Four Sets of:
:90 on/:90 off
Max Cal Bike or Row
Followed by...
Four Sets of:
:60 on/:60 off
Max Cal Bike or Row
Followed by...
Four Sets of:
:30 on/:30 off
Max Cal Bike or Row
*Record all 12 Scores

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Plate Shoulder Taps
3) HR Push-Ups

A. In a 12 min Window:
4 x 12 (minimum):
Bench Press
DB Skull Crushers
Weighted SL Sit-Ups
BB Ab-Rollouts

B. "Tag"
100m Run
10 DB Floor Press
10 HR Push-Ups
10 SL V-Ups
10 Plate G2O
10 Plate Hops