08/21/26

8/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber Push-Ups
20 Plank Shoulder Taps
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Tall Jerks
3) Split Jerks
4) Press in Split Position

A. In a 16 min Window:
Establish a 1RM Split Jerk

B. Five Sets of:
:90 sec on/:90 sec off
5 DB Burpee DL's (50/35lbs)
10 DB Floor Press (50/35lbs)
In remaining time...
Max Cal Row or Bike
*Record all 5 scores of max cals

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Deficit Sumo KB DL's
2) Curtsy Lunges
3) Tall Box Jumps

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) DB Burpee DL's
3) Goblet Rev. Lunges
4) Bike
5) Plank Hold