08/06/26

8/6

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Tall Jerk
4) Split Jerk

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Split Jerks
1-3) 1 @ 70-85%
4-5) 1 @ 85-90%
6-7) 1 @ 90-95%

B. Four Sets of:
2 min on/2 min off
AMRAP:
15 Box Jump Overs (24"/20")
12 DB Box Step-Overs
(50/35lbs)
9 DB Shoulder to OH
*Rest 2 min between each set and pick up where you left off at the beginning of each 2 min window/ONE SCORE OF ROUNDS+REPS

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Plate G2O
3) Hollow Hold

A. In a 12 min Window:
DB Hammer Curls x 8
DB Rev. Flys x 10
Banded Lat Pull Downs x 12
(seated position)
Leg Pulses x 16

B. "Tag"
In a 20 min Window:
8 DB/BB Clean & Jerks
10 DB/BB Shoulder to OH
12 KB Sumo DL
50m KB Farmers Carry
100m Run