07/10/26

7/10

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push or Power Jerk
3) Split Jerk

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Split Jerks
1-4) 1.1 @ 65-75%
5-6) 1 @ 75-80%
7-8) 1 @ 80-85%

B. Two Set of:
4 min on/2 min off
AMRAP:
12-9-6
Pull-Ups
Bar Facing Burpees
Max Reps of OH Squats in remaining time
(95/65lbs)
*Two Scores of Max Reps of OH Squats
(12-9-6 is a buy-in)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) Kang Squats

A. In a 12 min Window:
Banded BB Hip Thrusts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Banded Monster Walk