08/19/26

8/19

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Bird Dogs
10 Empty BB Rom. DL
10 Empty BB Power Clean
10 Empty BB Kang Squat

A. In a 16 min Window:
Deficit Deadlifts
(2" deficit)
3 @ 70-75%
3 @ 80-85%
3 @ 85+%
*Includes Warm Up TIme

B. For Time:
100 DU's
60 Wall Balls (20/14lbs)
50 Toes to Bar
40 Box Jump Overs (24"/20")
30 Power Cleans (135/95lbs)
100 DU's
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
3 min AMRAP:
4 Kang Squat
8 Russian Swings
:15 sec Hollow Hold

A. In a 12 min Window:
3 Tempo Back Squat
@ 32X1
+
6 Back Squat
(No Tempo)

B. "Tag"
In a 20 min Window:
6 Dball Box Jump Overs
8 Dballs over Shoulder
10 Dball Squats
12 Dball Step-Ups
100m Run