07/20/26

7/20

MONDAY

HXBXplus

Warm Up
2 min on Bike or Row
One Set of:
25ft Monster Walk
(forward & backward)
10 Banded Clamshells

A. "Plyo Week 6"
Three Sets of:
20 Plate Hops (for speed)
Seated Box Jump x 3
Max Distance Broad Jump x 6

B. "VO2 Max Week 6"
Four Sets of:
4 min on/2 min off
Max Cal Bike or Row

C. Two Sets of:
Max Duration Pull-Up Hang

HXBX

Warm Up
Four minutes of:
Foam Roller
DB Rom. DL
Hollow Rocks
Superman Pulses

A. In a 12 min Window:
1.5 Back Squats x 4
+
Back Squat x 4

B. "Tag"
In a 20 min Window:
40 Alt. DB Snatches
20 DB Hang Squat Cleans
40 Cals (MC)
20 Box Jumps