5/18

TUESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Wall Slides x 10
Scap Push Ups x 10
Followed by...
Every :90 sec, for 6 min:
1) KB Halos x 8 reps each
2) Burpee Box Jump Overs
x 8 reps (find rhythm)

A. Every 2 min, for 10 min:
Bench Press
1) 3 Reps @ 70%
2) 2 Reps @ 75%
3) 2 Reps @80%
4) 1 Rep @ 85%
5) 1 Rep @ 90%
-rest 2 min-
Every 2 min, for 6 min:
Bench Press
1) 1 Rep @ 95%
2) 1 Rep @ 101%
3) 1 Rep @ 101+%

B. "Desire"
For Max Reps
5 Minutes of Burpee Box Jump Overs (24"/20")
*Repeat 11/05/2019

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Three Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Yellow Zone

5/17

MONDAY

HXBXplus

Warm Up
10 Cals (MC)
Followed by...
10 min of Skill Work
*Oly or Gymnastics

A. For Time:
50/35 Cal Bike
400m Run
40 Deadlifts (185/125lbs)
400m Run
30 Power Snatches (95/65lbs)
400m Run
20 Thrusters (95/65lbs)
400m Run
10 Bar Muscle Ups
*40 min TIME CAP

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
1) :40 sec DB/KB Alt. Lunges
2) :30 sec Jumping Lunges

2) :30 sec Pull Up Practice

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

5/15

SATURDAY

HXBXplus

Warm Up
Banded Lat Pull Downs x 10-15
Lunge Matrix x 3 steps each
Followed by...
Two Sets:
Row x :30 sec
Rest x :30 sec
Single-Leg Jumps x 5 each
Rest x :30-:60 sec

A. "Jackie"
For Time:
Row 1000m
50 Thrusters (45/35lb)
30 Pull Ups

B. Three Sets of:
Bulg. Split Squats x 8 @30X1
immediately followed by...
Dynamic Jumping Bulg. Split Squats x 12 @10X0
Rest :90 sec between legs
*use two KB's for 8 reps, then drop and immediately perform 12 without weight

HXBX

Warm Up
100m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2
30 min AMRAP
1000m Row or SkiErg
100 Wall Balls
100 Jumping Lunges
*break up reps, however you like

5/14

FRIDAY

HXBXplus

Warm Up
10 Cals (Members Choice)
Followed by...
Tabata x 6
1) Static Hang
2) Burpees
3) Banded GM's

A. In a 10-12 min Window:
Gymnastics Practice

B. Ten Rounds for Time:
12 KB Swings (24/16)
9 Push Ups
6 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Russian Step-Ups
3) Plank to Pike

A. 10-9-8...1
OH Lunges
(10 each leg, etc)
*5 BW Glute Bridges between each

B. "Partner Frenzy"
Every 3 min, for 18 min:
1) 6 DB Step-Overs
12 Box Jumps

2) 4 Cal Bike
8 Ab-Mat Sit-Ups

5/13

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Handstand Hold (Wall)
2) Russian Step Ups
3) Inchworms

A. 3 x 8
BB Push Press
DB Shrugs

B. Four Rounds for Time:
Row/SkiErg 500m
Run 400m
10 Strict HSPU
10 DB Box Step Overs
(50/35lb to 24"/20")

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Three Sets:
BB Strict Press x 6
BB Push Press x 10
*complete all 3 sets of SP before moving to PP
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Burpees to Plate
5 Plate G2O
*add one to both mvnts each round

5/12

WEDNESDAY

HXBXplus

Warm Up
Pec Activation (Medball)
followed by...
KB Halos x :15 sec each direc.
Plank Shoulder Taps x :30 sec
Glute Bridge Hold x :60 sec
Rest :30 sec
KB Floor Press x :30 sec
Wall Climbs x :30 sec
Rev. Snow Angels x :60 sec

A. Three Sets of:
Tempo Bench Press x 8 Reps @21X1
*slow and controlled descent, then pause for one sec in bottom position, then explode up

B. Four Rounds for Time:
400m Run
10 SA DB Push Press (left side-50/35lb)
10 SA DB Push Press (right side-50/35lb)
15 Ring/Box Dips
*Holding two DB's in front rack position, then perform 10 reps with one arm while holding the other DB in racked position

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 Sets of:
Pull-Ups x 8
DB/BB Bent Over Row x 10
DB/BB Shrugs x Max Reps

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total

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