07/16/26

7/16

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 SL Hip Bridges (each)
50ft Suitcase Carry (each)
10 Bird Dogs

A. In a 15 min Window:
Deficit Deadlifts
(2" deficit)
3 @ 65%
3 @ 70-75%
3 @ 75-80%

B. EMOM x 4
8 Deadlifts+4 Hang Power Cleans
immediately into...
EMOM x 4
4 Hang Power Cleans
+
4 Shoulder to OH
immediately into...
One Round for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH
*Rx loading is 155/105lbs
[Goal is keeping movements unbroken during EMOM's]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Plank to Pike
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable
immediately into...
Tabata x 6
1) Leg Pulses
2) Hollow Hold
3) Superman Hold

B. "Tag"
In a 20 min Window:
200 SU's
80 BW Step-Ups
60 Ab-Mat Sit-Ups
40 Pull-Ups
20 Push-Ups
*Split reps however you like