11/4

Wednesday

HXBXplus

Warm Up
Tabata x 12
1) Push-Ups
2) Hollow Hold
3) High Knees
4) Butt Kickers

A. In a 15 min Window:
4 x 10
Bent Over Row
Banded Pull-Aparts
Weighted SL Sit-Ups

B. 16 min AMRAP:
200m Run
20 KB Swings
200m Run
30 Suitcase Deadlifts
(15 each arm)

HXBX

Warm Up
2 min AMRAP:
5 Inchworms
10 Scap Push-Ups
Followed by...
5 Turkish Get-Ups each

A. In 10 min Window:
4 x8
Bent Over Row
Banded Pull-Aparts
immediately into...
Four Sets:
:30 on/:20 off
1) Flutter Kicks
2) Plank Kick Throughs

B. "Tag"
In a 15 min Window:
AMRAP Style of...
100m Run
20 Turkish Get-Ups
(10 each arm)
*:30 sec Bicycles for Tag

11/3

Tuesday

HXBXplus

Warm Up
Two Rounds:
100m Run
10 Air Squats

A. 4 x 8
SL DB DL
SL Get-Ups (on box)


B. For Time:
40 Alt. DB Snatches
10 Burpee Box Jumps
30 Alt. DB Snatches
10 Burpee Box Jumps
20 Alt. DB Snatches
10 Burpee Box Jumps
10 Alt. DB Snatches
10 Burpee Box Jumps
*20 min TIMECAP

HXBX

Warm Up
Group 1)
Bike or Row x 3 min
Group 2)
3 min AMRAP:
5 Inchworms
10 Air Squats

A. Every :90 sec, for 9 Rounds:
:60 on/:30 off
1) DB Squat + Curl
2) Split Squats
(:30 each)

B. "Level Up"
In a 9 min Window:
5 Burpee Box Jumps
10 Alt. DB Snatches
*add 2 Alt. Snatches each round
*add 1 Burpee Box Jump each round
-3 min rest-
In a 9 min Window:
Max Cal Row or Bike

11/2

Monday

HXBXplus

EMOM x 9
:40 on/:20 off
1) Bird Dogs
2) Dead Bugs
3) Body Weight Lunges

A. EMOM x 8
:35/:25
1) Turkish Get-Ups (left)
2) Turkish Get-Ups
(right)

B. 15 min AMRAP:
24 KB Swings (24/16kg)
12 Alt. Rev. Lunges
(goblet hold with KB)
6 KB Deadlifts
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Dead Bugs
3) Hollow Hold

A. In a 12 min Window:
4x10
KB Floor press
Push-Ups
Weight SL Sit-Ups

B. "Tag"
In a 16 min Window:
200m Run
10 KB Deadlifts
20 KB Swings
*CORE Tag