09/18/26

9/18

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
25ft Banded Lateral Monster Walk
(each direction)
10 SL Glute Bridges
10 Goblet Kang Squats
10 Alt. Goblet Cossack Squats

A. In an 18 min Window:
Back Squat
3 x 8
*Open @ 50% and build from there
Followed by...
One Set of:
Max Reps @ 60%

B. Three Rounds for Time:
20 Toes to Bar
25 Goblet Squats (24/16kg)
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) Kang Squats

A. In a 12 min Window:
Banded BB Hip Thrusts x 6
*5 sec Iso Hold on last rep
Dynamic Bulg. Split Squats x 8
(8 each leg; keep it light)
*Dynamic = jump at the top of each rep if athletes feel comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Banded Monster Walk