09/23/26

9/23

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 KB Hold Deadbugs
10 KB Goblet Cossack Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) SDLHP
2) Power Cleans
3) Push Press

A. In a 16 min Window:
Six Sets of:
4 Sumo Deadlifts
@ 65-75% of 1RM DL
*Includes Warm Up Time

B. Every :90 sec, for 4 Sets:
(4 Intervals each)
1) :45 sec Max Bar Facing Burpees
2) :45 sec Max G2O (75/55lbs)
*Do not allow Athletes to drop Bar if only 10's on the Bar
(EACH ROUND (BFB+G2O) is one score of reps/4 scores recorded)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ a light DB...
1) Rom. DL's
2) Alt. DB Snatches
3) Golbet Hold GM's

A. Every 2 min, for 5 Sets:
5-6 Burpee Box Jumps
8-12 DB Step Overs

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Dball Power Cleans
2) Bike
4) Dball over the Shoulder
5) Wall Sit