07/31/26

7/31

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 3
Squat Clean x 2
Front Squat x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 7"
Every 2 min, for 8 Sets:
Squat Clean x 1
*Start around 60% and build based on quality to NO MORE than 90% of 1RM

B. For Time:
60 Deadlifts (155/105lbs)
45 Hang Power Cleans
30 Front Squats
*12 min TIME CAP

HXBX

Warm Up
Tabata x 4
1) High Knees
2) Butt Kickers
Followed by...
Tabata x 6
w/ mini-band
1) Squats
2) Alt. Glute Kickbacks
3) Hip Bridges

A. In a 12 min Window:
Bulg. Split Squats x 8 (each)
Banded Sissy Squats x 12
Banded Monster Walk x 50ft
(25ft forward/25ft backward)

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 SA Alt. DB Hang C & J's
(4 each)
8 Box Jump Overs
*Add two reps to each mvnt every round