09/21/26

9/28

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Sets of:
:20 sec Copenhagen Side Plank
50ft SA KB Front Rack Carry
10 Goblet Hold GM's
15 Russian KB Swings

*Allow 6-8 min to Warm Up Part A

A. For Time:
25 Power Cleans (155/105lbs)
75 Wall Balls
25 Power Cleans
*18 min TIME CAP

B. Three Sets of:
12 Front Foot Elev. Split Squats
(12 each side)
100ft KB Suitcase Carry
(100ft each; heavy as possible)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
w/ a mini-band...
1) Squats
2) Monster Walk
3) Glute Kickbacks (left)
4) Glute Kickbacks (right)

A. In a 12 min Window:
1.5 rep Back Squat x 6
Deficit Stiff-Legged DL x 8
Elevated SL DB Squats x 10
(each leg; farmers hold)

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Single DB Step-Ups
60 Wall Balls
60 Air Squats