08/07/26

8/7

FRIDAY

HXBXplus

Warm Up
Three Sets of:
:20 sec Hollow Hold
:20 sec Superman Hold
10 SA Russian KB Swings (each arm)
Followed by...
Two Sets of:
3 Scap Pull-Ups
6 Kip Swings
9 KB Sumo DL

A. In a 16 min Window:
Deficit Deadlifts
(2" deficity"
5 @ 65%
5 @ 70-75%
5 @ 75-80%
*Inludes Warm Up TIme

B. For Time:
30 Pull-Ups
15 Squat Cleans (185/125lbs)
30 Pull-Ups
*14 min TIME CAP
[squat cleans should be a weight you can perform 1 rep every 60-8 seconds or less/if you cannot perform Rx adjust loading to 60% of 1RM

C. CORE
(coaches choice)
*If time allows

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
(3 each)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlifts
8 Wall Balls
12 Med Ball Thrusters