11/11

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Plank on Hands
2) Burpees
3) Air Squats

A. 4x8
DB Floor Press @313X
Banded Push-Ups
*band wrapped around back and in both hands to create resistance when pushing up

B. 0:00-9:00
21-15-9
Cal Row
DB Clean & Jerks (50/35lbs)
at the 9:01 mark...
21-15-9
Burpees
Dball over Shoulder (heavy)
*RETEST 09/30

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Burpees

A. 3x8
DB Floor Press @313X
Upright Shoulder Fly's @X1XX
Banded Push-Ups

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Box Jump Overs
*add one rep to dball box jump overs each round

11/10

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Single Unders
2) Light KB DL's
3) Light KB Swings

A. Five Sets of:
KB SA Bent Over Row x 12
(12 each arm)
Banded Pull-Aparts

B. 15 min AMRAP:
5 SA KB Row (24/16kg)
(5 each)
10 Single KB DL's
20 Russian KB Swings
60 Double Unders or 120 Single Unders

HXBX

Warm Up
Group 1)
Row
Group 2)
AMRAP:
5 SA BOR (light)
10 Banded Pass Thrus

A. EMOM x 9
:35/:25
1) DB BOR
(2 sec pause at top)
2) Banded Pull-Aparts
3) Banded Hammer Curls


B. "Partner Frenzy"
Partner 1 completes...
2000m Row
Partner 2 completes...
AMRAP style:
SA DB Row x 5 (each)
Alt. DB Snatch x 10
*2 min rest when Partner 1 is done with row

11/9

MONDAY

HXBXplus

Warm Up
200m Run
followed by...
Tabata x 12
1) SA KB Swing (left)
2) SA KB Swing (right)
3) SA OH Squat (left)
4) SA OH Squat (right)

A. Every :90 sec, for 3 Sets:
:60 on/:30 off
SA DB OH Squats
(:30 sec each arm)
-4 min rest-
Max Set of...
KB Front Squats (24/16kg)
*no more than a 2 second rest at top

B. Every 4 min, for 12 min, for times:
500m Row or 400m Run
8 SA KB Thrusters (24/16kg)
(8 each arm)
*record 3 times

HXBX

Warm Up
Tabata x 12
1) Body Weight Lunges
2) Lateral Lunges
3) Air Squats

A. Every :90 sec, for 8 Sets:
:60 on/:30 off
1) SA KB Front Squats
(:30 each arm)
2) SA KB Lunges
(:30 each arm)

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 SA KB Thrusters
(each arm)
-rest 3 min-
In a 9 min Window:
5 DB Step-Ups
5 Box Jumps Overs
*add one rep each round

11/7

Saturday

HXBXplus

Warm Up
Tabata x 2 Sets
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Plank to Pike

A. Three Rounds:
:20 on/:20 off
1) Mountain Climbers
2) Hollow Hold
3) V-Ups

B. For Time:
800m Run or 1000m Row
50 DB Thrusters (50/35lbs)
800m Run or 1000m Row

HXBX

Warm Up
Group 1)
Bike or Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats

A. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
20 Cal Row or 15 Cal Bike
Partner 2 completes...
AMRAP Style of:
5 Suitcase DL's (each arm)
10 Alt. DB Snatches

11/6

Friday

HXBXplus

Warm Up
5 min AMRAP
Inchworms x 5
Plank to Pike x 10
Scap Push-Ups x 15
Followed by...
w/ light DB's
1 Cluster
+
2-3 Thrusters

A. 4 x 8
Glute Bridges
DB Front Squats
(3 sec pause at bottom)


B. For Time:
21 Cal Row or 18 Cal Bike
21 Devils Press (50/35lbs)
15 Cal Row or 12 Cal Bike
15 Devils Press
9 Cal Row or 6 Cal Bike
9 Devils Press
*20 min TIME CAP

HXBX

Warm Up
5 min AMRAP:
Burpees x 5
Plank to Pike x 10
Air Squats x 15

A. In a 15 min Window:
10-9-8...1
Front Squats
*5 weighted SL Sit-Ups between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dballs Over the Shoulder
-3 min rest-
5 Cal Row
5 DB Thrusters
*add one rep each round

11/5

Thursday

HXBXplus

Warm Up
Tabata x 12
1) Double Unders
2) Air Squats
3) Single Unders

A. 5 x 8
Strict Press
+
Push Press
(8 each mvnt)

B. 12 min AMRAP:
40 Double Unders
20 Push-Ups
10 Burpees

HXBX

Warm Up
400m Run
Followed by...
Tabata x 9
w/ light KB
1) Swings
2) Push Press (left)
3) Push Press (right)

A. EMOM x 8
1) SA KB Push Press (left)
2) SA KB Push Press (right)

B. "Point Break"
In a 20 min Window:
10 KB Swings
20 KB Deadlifts
100 Single Unders
*200m Run every 5 min

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