09/16/26

9/16

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
50t of...
Walk on Balls of Feet
Heel Walk
Lateral Skip (left)
Lateral Skip (right)
Walking Lunges

A. Eight Rounds for Time:
200m Run
250m Row
*24 min TIME CAP

B. Three Sets of:
12 DB Step-Ups (50/35lbs)
14 KB Deadbugs (7 each)
16 DB Death March

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1 weight)


B. "Point Break"
In an 16 min Window:
6 DB Burpee Deadlift Step-Ups
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Box Jump-Overs
*20 Cals (MC) at the top of every 6 min