09/25/26

9/25

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 Down Ups
10 Empty BB Strict Press

*Allow 8 min to Warm Up and brief Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+1 Power Jerk+1 Split Jerk
*Start @ 60-70% and build from there
2A. Every 2 min, for 4 Sets:
1 Power Jerk+1 Split Jerk
*Continue to build off 1A
*Goal is slightly heavier across all lifts compared to last week

B. 15min AMRAP:
Buy-In:
400m Run
30 Shoulder to OH (95/65lbs)
400m Run
30 Front Squats (95/65lbs)
400m Run
In remaining time...
As many Reps as possible of:
Barbell Clusters (95/65lbs)
*Score is reps of clusters completed

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 12 min Window:
Front Squats x 8
KB Sumo DL x 10
Cursty Lunges x 12 (6 each)
Banded Monster Walk x 50ft
(25ft forward & backward)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Russian KB Swings
3) Row
4) DB Walking Lunges
5) Row