5/11

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

A. In a 12 min Window:
Snatch x 1.1.1
*4-5 sec between each rep

B. 20 min AMRAP
In teams of 2
200m Run
15 Box Jumps (24"/20")
30 Wall Balls (20/14)
*Only 1 team Member working at a time
(i.e. Partner A runs 200m, Partner does 30 Box Jumps, Partner A does 30 Wall Balls , etc.)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
6 Thrusters
6 Lat. Burpees over Bar

5/10

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:15 off
1) Banded Palloff Hold
2) Banded Lat. Walk
3) Banded Squats
4) Side Plank Hold
5) Assault Bike
*Move through with as little rest as possible. It should take between 10-12 minutes.

A. Every 2 min, for 16 min (8 sets):
Tempo Front Squats x 4 reps @ 32X1
*Build over course of 8 sets, reaching a heavy double by the 6th set and repeating that weight for sets 7 and 8

B. Every 7 min, for 21 min (3 sets):
20/15 Cal Bike
10 Front Squats (155/105lb)
10 Burpee Box Jump Overs (24"/20")
*goal is to record fastest time possible and have a long period of rest in order to recover

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 DB KB Swings
100m Run

5/8

SATURDAY

HXBXplus

Warm Up
3 min AMRAP:
100m Run
10 Russian Baby Makers

A. For Max Reps:
One Round of:
:60 sec each
Bike or Row
Rest
Alt. DB Snatches (50/35lbs)
Rest
Toes to Bar
Rest
Double-Unders
Rest
Front Squats (135/95lbs)
Rest
Push-Ups
*rest 4 min until running clock reaches 15:00
B. EMOM x 18
55% of reps achieved
1) Bike or Row
2) Alt. DB Snatches (50/35lbs)
3) Toes to Bar
4) Double-Unders
5) Front Squats
6) Push-Ups
*have them record their max reps for each of the 6 mvnts

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Inchworms
2) Static Hang
3) Air Squats
4) Scap Push-Ups

A. "Tag"
In a 30 min Window:
100m Run
5 Pull-Ups
10 Box Jumps
100m Run
5 BB/DB Squat Cleans
10 Push-Ups

5/7

FRIDAY

HXBXplus

Warm Up
Wall Slides x 5
Pec Activation x :60 sec
Followed by...
EMOM x 6
:30 on/:30 off
1) Glut Bridges
2) Hollow Hold
3) Plank to Pike

A. Three Sets:
Bench Press x 8
DB Bent Over Row x 8

B. 15 min AMRAP:
5 Strict Pull-Ups
10 Burpees
15 Push Presses (115/75lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. In a 10 min Window:
4 x 8
BB Strict Press
DB Upward Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
10 Devil's Press
20 DU's or 40 SU's
30 Cals (MC)

5/6

THURSDAY

HXBXplus

Two Sets:
KB Halos x 6 (3 each)
Alt. SA KB Snatches x 6
Turkish Get-Ups x 3 (right)
Turkish Get-Ups x 3 (left)

A. "Christine"
Three Rounds For Time:
500m Row
12 Deadlifts (body weight)
21 Box Jumps (24/20")
*20 min TIME CAP

B. Three Sets:
Single Leg Deadlift x 8
DB Floor Hip Thrusts x 8
Side Plank x :30 sec (each side)

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
4 x 12
DB Rev. Fly's
DB Single Arm BOR
Banded Lat Pull-Downs

B. "Level Up"
In an 8 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
-rest 3 min-
In an 8 min Window:
5 Cal Row
5 Wall Ball Shots
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows"

5/5

WEDNESDAY

HXBXplus

Warm Up
Three Sets:
KB Complex...
6 Swings
12 SA Presses (6 each)
12 Front Rack Alt. Rev. Lunges
12 SA Thrusters (6 each)

A. EMOM x 20
1) 12/9 Cal Bike or Row
2) 15 Air Squats+5 Pull-Ups
3) 15 KB Swings (24/16kg)
4) 12 Push-Ups
5) :30 sec Hollow Hold
When clock hits 20:01...
Two Rounds for Time:
12/9 Cal Bike or Row
20 Air Squats
10 Pull-Ups
20 KB Swings (24/16kg)
15 Push-Ups
10 Toes-to-Bar

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Air Squats
6 Rev. Lunges (BW)


A. 3 x 12:
BB Hip Thrusts
DB Curls

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/:1:30 off
200m Run
6 Deadlifts
Max Burpees over Bar
-4 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg

5/4

TUESDAY

HXBXplus

Warm Up
400m Run
directly into...
One Round:
w/ empty BB...
DL x 3
Clean Shrugs x 3
Clean High Pull x 3
Power Clean x 3
Squat Clean x 3
Tall Jerks x 3
Split Jerks x 3

A. In a 16 min Window:
Clean & Jerk
*practice/build as comfortable

B. Every 5 min for 15 min:
400m Run
10 Strict HSPU's
10 DB Ground to OH (50/35lbs)
*add all 3 times up for a total working time score

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Cobra
2) Burpees
3) Static Hold

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "Level Up"
In a 9 min Window:
5 Cal row
5 Knee Tucks
*add one to each mvnt
-3 min rest-
In a 9 min Window:
6 Turkish Get-ups
6 Ab-Mat Sit-Ups
*add two to each mvnt

5/3

MONDAY

HXBXplus

Warm Up
200m Run
directly into...
Two Sets:
Russian Baby Makers x 10
Cossack Squats x 10

A. Three Sets:
Front-Rack BB Split Squats x 5
Rear-Foot Elevated DB Rom. DL x 5 (each)
*on split squats allow knee to drive forward over toes, such that your hamstring is resting atop your calf, but keep full foot on the ground. On DL's set up like bulg. split squat, but only slight bend in knee and reach down to perform Rom. DL.

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)
*if there is more than 8 ppl in class, have two groups and group 2 will start at the 5 min Mark

HXBX

Warm Up
100m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Scap Push-Ups

A. In a 15 min Window:
10-9-8...1
Deadlifts
*:15 sec Hollow Hold between each round (10 total)

B. "Tag"
25 min AMRAP:
15 Air Squats
12 KB Swings
9 TTB or Knee Tucks
6 Burpees
100m Run

5/1

SATURDAY

HXBXplus

Warm Up
Four Sets:
:20 on/:10 off
1) V-Ups
2) Cossack Squats
3) Plank Walks
4) Scap Pull-Ups
5) Jumping Squats

A. 30 min AMRAP:
400m Run
directly into:
Three Rounds of:
15 Wall Shots (20/14lbs)
10 Push Ups
5 Strict Pull Ups
*after 3 rounds they start over going back to the 400m Run, then back to the 3 rounds every time. Members must complete all 15 WB/s before partner 2 goes and so on.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

4/30

FRIDAY

HXBXplus

Warm Up
:60 on/:20 off
1) Bike or Row
2) Banded GM's
3) Bike or Row
4) Hollow Rocks
5) Bike or Row
6) DB Rom. DL (light)

A. Three Rounds for Time:
20 Cal Row or 15 Cal Bike
21 Deadlifts (225/155lbs)
12 Lat. Burpees over Bar
*18 min TIMECAP

B. Three Sets:
SL Deadlifts x 8 each @3011
Barbell Glute Bridges x 8
Side Plank x :45 sec each

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups

4/29

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Sets:
Press in Clean (Sots Press) x 5
*build over three sets
Followed by...
Three sets:
Tall Jerk x 3
*build over three sets

A. Every 2 min, for 12 min (6 sets):
Split Jerk x 3
*suggeested loading per set (%): 55, 60, 65, 70, 73, 76, 78, 80

B. Five Sets:
Against a 2 min Clock...
20/15 Cal Assault Bike
Max Reps Strict HSPU in remaining time
-rest 2 min between each-
*record 5 scores of max reps

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 12 min (8 sets):
1) SL KB Deadlift x 8 each
2) Pistol from Box x 8 each
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg

4/28

WEDNESDAY

HXBXplus

Warm Up
Couch Stretch x :30 sec each
Wall Slides x 10
Followed by...
Take 5 min to work on Handstand and Pistol Drills or progressions
Followed by...
Air Squats x 15
100m Run
Bear Crawl x 30 ft
(forward & backward)
100m Run
Air Squats x 15

A. 30 min AMRAP:
400m Run
30/20 Cal Bike or Row
20 Front-Racked KB Lunges (16/12kg)
20 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 12 min Window:
Establish a heavy...
Bench Press x 8
*5 DB Upright Flys between each set

B. "Tag"
In a 30 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Pull-Ups
8 Power Cleans
8 Deadlifts

4/27

TUESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Rev. Snow Angels x 15
Jefferson Deadlift x 8
Followed by...
Three Sets:
Deadlift x 3
Clean Shrug x 3
Clean High Pull x 3
Power Clean x 3
Full Clean x 3
*Two position Pause (at the knee & mid-thigh)

A. Every :90 sec, for 6 Sets:
Clean x 1.1.1
*rest 4-5 sec between singles

B. "Option 1"
For Time:
9-7-5
Clean (205/145lbs)
Ring Muscle Ups
*cleans can be power or squat

"Option 2"
For Time:
15 Power Cleans (155/105lbs)
30 Box Dips
10 Power Cleans
20 Box Dips
5 Power Cleans
10 Box Dips

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
9 min AMRAP:
200m Run
20 Wall Balls
*add 5 wall balls each round
-3 min rest-
8 min AMRAP
20 Cal Row
20 Alt. DB Snatches
*add 2 snatches each round
directly into...
"Pipeline"
In a 6 min Window:
Max Meters SkiErg
*Split class into 2 teams depending on class size

4/26

MONDAY

HXBXplus

Warm Up
Banded Lat Stretch x :30 sec each
Banded Sampson Stretch x :30 sec each
Banded Lat Walk x :30 sec
Scap Push Ups x 15
Followed by...
Three Sets:
w/ empty BB...
1 Cluster + 2-3 Thrusters
*this is to practice going straight into first rep on Thrusters
Followed by...
:30 sec Bike
3 Pull Ups
:20 sec Bike
3 Pull Ups
:10 sec Bike
3 Pull Ups

A. "Fran"
21-15-9
Thrusters (95/65lbs)
Pull Ups

B. CORE & STRETCHING

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
*can set the BB down as needed. Do not have to be working for entire :60 sec.

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
10 Cal row
12 KB Squat + Swing
10 Cal Row
12 Devil's Press

4/24

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:30 on/:30 off
1) Inchworm Walks
2) Row
3) Russian Baby Makers
4) Static Hang

A. 35 min AMRAP:
In teams of two...
400m Run (together)
20 Deadlifts (10 each-225/155lbs)
30 Pull Ups (15 each)

HXBX

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Burpees
3) Bike
4) Banded Pull-Aparts

A. EMOM x 4
:40 on/:20 off
1) Mountain Climbers
2) Plank side to side
directly into...
EMOM x 4
:45 on/:15 off
w/ a partner
Medball Crunch Toss

B. "Tag"
In a 30 min Window:
You Go, I Go Fashion
200m Row
15 KB Swings
200m Row
15 Clean & Jerks
200m Row
15 Ab-Mat Sit Ups
200m Row
15 Box Jumps

4/23

FRIDAY

HXBXplus

Warm Up
Two Sets:
1) KB Halos x 6 (each direction)
2) Straddle Pulses x 6
3) Plank Shoulder Taps x 20
Followed by...
Two Sets:
KB Windmills x 5 (each)
Bottom's Up KB Carry x 60 ft

A. 5x8:
BB Strict Press
(half rep+full rep=1 rep)
*5 Shoulder Fly's between each

B. 16 min AMRAP:
10 Strict HSPU
20 Box Jumps
40 Double-Unders or 80 Single-Unders

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
:30 on/:20 off
1) Banded GM's
2) 2 Squats + 1 Burpee
(repeat 2 squats+1 burpee until :30 sec is up)

A. Every 2 min, for 8 min:
8 Deadlifts
*add weight as you feel comfortable

B. "Tag"
In a 30 min Window:
40 Cals
80 Box Jumps
40 Cals
80 Burpees

4/22

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out
Tabata x 4
1) Plank to Pike
2) Burpees
Followed by...
Three Sets:
w/ pvc or empty BB...
High Hang Snatch x 3
Hang Snatch x 3
2" below knee Snatch x 3
OH Squat x 3

A. Every 2 min, for 16 min:
Hang Snatch
+
Snatch from 2" Below Knee
*pause 1-2 sec in each position before snatching

B. For Time:
800m Run
30 Power Snatches (95/75lbs)
800m Run
*20 min TIMECAP

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Row
2) Banded GM + Squat
3) Bike
4) Candlesticks

A. EMOM x 6:
1) 12 DB/BB Thrusters
2) 10-12 Box Jumps @ higher box than usually jump to
directly into...
EMOM x 4
w/ a partner...
:45 on/:15 off
Medball Crunch Toss

B. "King of the Hill"
In a 25 min Window:
200/170 Cal Buy In (MC)
directly into AMRAP in remaining time of:
20 Push Ups
30 KB Swings
40 Air Squats

4/21

WEDNESDAY

HXBXplus

Warm Up
Banded Ankle Dorsiflexion x :30 sec each
Followed by...
Run 400m @ easy pace
Followed by...
Two Sets:
10 Air Squats
10 Ring Rows
20 Mountain Climbers

A. Three Rounds (each) for Time:
In teams of two...
50 Wall Balls (20/14lbs)
*must complete all 50 Wall Balls before switching

B. Three Sets of:
Bulg. Split Squats x 8 each
SA DB Row x 8 each

HXBX

Warm Up
Three Sets (9 rounds):
:30 on/:20 off
1) Row/Bike
2) Medball Activation
3) Inchworms

A. 3x8
DB Fly's
DB Double Tricep Ext.
DB Upward Fly's

B. "Tag"
In a 30 min Window:
100m Run
10 Box Jumps
8 DB Clean & Jerks
6 Devil's Press
*Use same DB's for both mvnts. It should be an easy C&J, but challenging weight for Devils Press

4/20

TUESDAY

HXBXplus

Warm Up
Two Sets:
:60 on/:20 off
1) Row
2) Banded GM's
3) Bike
4) Banded Pull-Throughs
Followed by...
:60 sec Russian KB Swings
(light)

A. Take 16 min to build to:
1RM Deadlift
Followed by...
Six Rounds:
:20 on/:15 off
1) Weighted V-Ups
2) Hollow Rocks

B. 10 min AMRAP
8 Burpees to a Bar
8 Pull Ups
8 SA DB Hang Clean & Jerks (50/35lbs-Left)
8 SA DB Hang Clean & Jerks 950/35lbs-Right)

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Inchworms
3) High Knees

A. Every :90 sec, for 9 min (6 sets):
:60 on/:30 off
1) Squat + Curl
2) Banded Crunch + Banded Tricep Ext.
directly into...
Six Rounds:
:20 on/:15 off
1) Plate V-Ups
2) Plate Hold Toe Touches

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
20 Cals (MC)
Max Man Makers
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters (SkiErg)

4/19

MONDAY

HXBXplus

Warm Up
Row x :60 sec
Two Sets:
Medball Squats x 10
Medball Rot. Throws x 10 each
Medball DL x 10
Medball Alt. Step-Ups x 10
Medball Hamstring Curls x 10

A. Every 2 min, for 40 min:
1) :90 sec Bike (for Cals)
2) 20 Front Rack KB Walking Lunges (24/16kg)
3) :90 sec Row (for Cals)
4) 15 Burpee Box Jump-Overs (24"/20")
*recording total Cals in Rounds 1 and 3 for a total score at the end

HXBX

Warm Up
200m Run
Followed by...
Two Sets:
Inchworms x 10
Plank to Pike x 10
Scap Push Ups x 10

A. Four Sets:
Turkish Get Ups x 5 each
*100m Run in-between sets
*Build in weight if comfortable

B. "King of the Hill"
Every 5 min, for 20 min:
100m Run
8 DB Hang Squat Cleans
10 Wall Balls
12 Alt. DB Snatches