09/03/26

9/3

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up+3 Windmills
15 Banded Pull-Aparts
5 Burpee Broad Jumps
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Split Jerk
4) Press in split position

*Allow 6 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+ 1 Power Jerk+1 Split Jerk
*Start around 50% of 1RM Split Jerk
immediately into...
2A. Every 2 min, for 3 Sets:
1 Power Jerk+1 Split Jerk
*Continue building based on quality

B. Three Sets of:
3 min on/1 min off
15 DB Floor Press (50/35lbs)
15 Box Jump Overs (24"/20")
Max Cal Bike or Row in remaining time
*One Score of Max Cals at the end of all 3 three rounds

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
3 Burpees
4 Scap Push-Ups
5 HR Push-Ups
6 Hollow Rocks

A. EMOM x 12
:35 on/:25 off
1) KB Gorilla Rows
2) Ab-Mat Sit-Ups
3) Ring Rows
4) Hollow Rocks or Hold

B. "Point Break"
In a 16 min Window:
6 Dballs over the Shoulder
8 Dball Power Cleans
10 Dball Squats (Bear Hug)
12 DB Shoulder to OH
*200m Run at the top of every 4 min