10/01/26

10/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft OH KB Carry
5 Windmills (each)
20 Banded Face Pulls
Followed by...
Two Sets of:
w/ an empty BB...
5 High Hang Power Snatch
4 Hang Power Snatch
3 Low Hang Power Snatch
2 OH Squats
1 Snatch Balance

A. "Snatch Week 4"
Every 2 min, for 6 Sets:
3 Position Snatch
(high, mid, low)
@ 65-80% of 1RM
*Goal is heavier than week 1
(this can be a power or squat)

B. For Time:
30 Pull-Ups
20 Shoulder to OH (115/85lbs)
10 Box Jump Overs (24"/20")
20 Shoulder to OH
30 Pull-Ups
*12 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Plank to Pike
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 8
*Build as comfortable
immediately into...
In a 6 min Window:
BB Pendlay Row x 8
*Build as comfortable
immediately into...
Tabata x 6
1) Leg Pulses
2) Flutter Kicks
3) Superman Hold

B. "Tag"
In a 20 min Window:
200 SU's
80 DB G2O
60 Ab-Mat Sit-Ups
40 Push-Ups
20 Pull-Ups
*Split reps however you like