06/04/26

6/4

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an emty BB...
1) Push Jerk
2) Tall Jerk
3) Split Jerk

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Split Jerk
1-2) 1 @ 60%
3-4) 1 @ 65%
5-6) 1 @ 70%
*2 sec pause in receiving position

B. Every 4 min, for 5 Sets:
400m Run
immediately into...
AMRAP in remaining time:
15 Ab-Mat Sit-Ups
12 DB Deadlifts (50/35lbs)
9 DB Floor Press
6 Db Devils Press

HXBX

Warm Up
In a 4 min Window:
Med ball Activation
Med ball Thrusters
Burpee Broad Jumps

A. EMOM x 12
:35 on/:25 off
1) DB Chest Flys
2) Leg Pulses
3) Banded Tricep Ext.
4) Bicycles

B. "Tag"
In a 20 min Window:
200m Run
100 SU's
80 Wall Balls
60 Ab-Mat Sit-Ups
40 Box Jump Overs
20 Push-Ups