08/03/26

8/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Burpees
10 HR Push-Ups
Followed by...
Three Rounds of:
w/ an empty BB...
3 Deadlifts
4 Hang Power Cleans
5 Shoulder to OH

A. In a 16 min Window:
Two Sets of:
6-8 Close Grip Bench Press
@ 70-75% of 1RM Bench Press
Followed by...
Two Sets of:
6-8 Bench Press @ 70-75%
*Includes Warm Up Time

B. "DT Progression Week 4"
For Time:
30 Deadlifts (155/105lbs)
immediately into...
Five Rounds of:
9 Hang Power Cleans
6 Shoulder to OH
immediately into...
30 Deadlifts
*15 min TIME CAP

HXBX

Warm Up
3 min AMRAP:
4 Burpees
6 Plank to Pikes
8 Hip Bridges
10 Alt. DB Snatches (light)

A. In a 12 min Window:
Front Squats x 8
BB Hip Thrusts x 10
Dball Slams (from knees) x 12

B. "King of the Hill"
In an 16 min Window:
8 Bulg. Split Squats
(each leg)
12 Single DB Step-Ups
16 KB Swings
20 Cals (MC)