08/12/26

8/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
100ft Med Ball Pec Squeeze
10 DB Ext. Rotations (each arm)
10 DB Cuban Presses

A. In an 18 min Window:
Two Sets of:
10-12 Bench Press @ 60-65%
Followed by...
Max Close Grip Bench Press
@ 65%
@ 60%
@ 55%
*One set for max reps at each weight

B. Six Sets of:
1 min on/1 min off
10 Strict HSPU's
Max Cal Bike or Ski in remaining time
[Record all 6 Max Cals]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) GM's (back rack)

A. In a 12 min Window:
Zercher Squats x 8
Goblet Alt. Cossack Squats x 10
(5 each)
Cursty Lunges x 12
(6 each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Glute Bridges
5) Wall Sit