6/10

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Burpees
3) DB Thrusters (light)

Allow 5 min to Warm Up Strict Press

A. Every :90 sec, for 6 Rounds:
Strict Press
1) 5 @ 70%
2) 3 Reps @ 75%
3) 2 @ 80%
4) 2 @ 80 %
5) 2 @ 85%
6) 2 @ 85%

B. 16 min AMRAP:
In teams of 2...
You Go, I Go Fashion
3 DB Beast-Makers
6 Strict Pull-Ups
9 Burpees
(Beast-Maker = row left, row right, squat clean to OH)

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. 3 x 8
BB Bent Over Rows
DB Rev. Fly's
Pull-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 KB Swings

6/9

WEDNESDAY

HXBXplus

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Shoulder Taps

A. Four Sets:
Bench Press x 8
Box L-Sit Kick Throughs x 10
DB Floor Skull Crushers x 12

B. Two Rounds for Time:
50 Cal Row or 40 Cal Bike
20 Toes to Bar
40 Walking Lunges w/ Farmers Carry (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Shrugs

B. "Partner Frenzy"
Every 5 min, for 20 min:
4 min on/1 min off
1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs

6/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 15
:30 on/:30 off
1) SA DB Bent Over Row (left)
2) SA DB Bent Over Row (right)
3) Nose to Wall Hand Stand Hold
4) BB Curls

B. For Time:
1000m Row
40 Russian KB Swings (32/24kg)
800m Run
40 Russian KB Swings
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 15 min Window:
Bench Press x 6
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
100m Run
5 Man-Makers
*add one rep each round
-3 min rest-
In a 9 min Window:
25 DU's or 50 SU's
6 DB Step-Ups
*add two reps each round

6/7

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Every :90 sec, for 6 Rounds:
1) Couch Stretch
-:30 each leg-
2) Banded GM's
3) Banded Lat. Walk

A. In a 20 min Window:
Establish 1RM Back Squat

B. "AB-3"
For Max Calories
3 min Bike

C. *IF TIME ALLOWS
Pipeline"
In a 5 min Window:
Max Meters on SkiErg
*two teams

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In an 8 min Window:
3 x 12
Rev. Lunges
Rom. Deadlifts

B. "Tag"
In a 30 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

6/5

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Air Squats
2) Plank
3) V-Ups
4) Lateral Lunges
5) Inchworms
6) Plate G2O
7) Side Plank
8) Mountain Climbers

A. In a 30 min Window:
2500m Row
immediately into...
AMRAP:
5 Ring Muscle-Ups
10 Strict HSPU's
15 KB Swings (24/16kg)
20 Alt. Pistols

HXBX

Warm Up
200m Run
Followed by...
Six Rounds:
:30 on/:20 off
1) Banded GM's
2) Squat Jumps
3) Inchworms

B. In a 30 min Window:
Partner 1 will Row/Bike/Ski while Partner 2 completes...
One Round of:
10 Deadlifts
5 Burpees over Bar
10 Box Jumps

6/4

FRIDAY

HXBXplus

Warm Up
5 min Row
Min 1 @ 50% of RPE
Min 2 @ 60%
Min 3 @ 70 %
Min 4 @ 75%
Min 5 @ 80%

A. "Christine"
Three Rounds for Time:
500m Row
12 DL's (@ bodyweight)
21 Box Jumps (24"/20")

B. Two Sets of:
Posted SL DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :45 sec (each)

C. "Pipeline"
In a 5 min Window:
Max Meter Ski-Erg
*IF TIME ALLOWS

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Air Squats
3) Shoulder Taps

A. In a 12 min Window:
3 x 12
Seated Strict Press
Banded Tricep Ext.
DB Hammer Curls

B. "King of the Hill"
20 min AMRAP:
40 Plate to OH
200m Run
40 KB Swings
200 Run
*Most time in the Yellow Zone

6/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Air Squats
3) Static Hang

A. Every 2 min, for 6 min:
DB Walking Lunge x 20 Steps

B. 5 min AMRAP:
20 Double-Unders
10 Air Squats
-:60 sec rest-
5 min AMRAP:
5 DB Man-Makers (35/20lbs)
10 Box Jumps (24"/20")
-:60 sec rest-
5 min AMRAP:
5 Strict Pull-Ups
10 DB Push Press (50/35lbs)

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 V-Ups between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

6/2

WEDNESDAY

HXBXplus

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 Banded GM's
Followed by...
One Set:
w/ empty BB...
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5

A. In a 16 min Window:
1RM Clean

B. "2008 CF Games Finale"
For Time:
30 Squat Clean to OH (155/105lbs)

HXBX

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

A. In a 15 min Window:
Back Squat x 8
*build as you feel comfortable

B. "Tag"
In a 20 min Window:
6 Single DB Step-Ups
8 KB Swings
12 Box Jumps
100m Run

6/1

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
:30 sec Plank (on hands)
20 Alt. Shoulder Taps

A. Every 7 min, for 35 min:
400m Run
12 Burpee Box Jumps (24"/20")
16 DB Box Step-Overs (50/35lbs)

B. "Pipeline"
In a 5 min window:
Max Meter Ski-Erg
*IF TIME ALLOWS

HXBX

Warm Up
Group 1
Bike/Row
Group 2
2 min AMRAP
Scap Push Ups x 10
Banded GM's x 10

A. In a 15 min Window:
10...1
1...10
BB Bent Over Row
DB Rev. Fly's

B. "King of the Hill"
18 min AMRAP:
18 SA DB Clean & Jerks
(9 on one arm before switching to complete 9 on other)
18 SA Alt. DB Snatches
36 Cals (MC)
*Most time spent in the Yellow Zone

MONDAY

HXBXplus

MURPH

1 Mile Run

100 Pull-Ups

200 Pushups

300 Airsquats

1 Mile Run

5/29

SATURDAY

HXBXplus

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

A. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 KB Swings (24/16kg)

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
200m Run (each)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees

5/28

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Inchworms

A. 3x12
DB Curls
BB Strict Press
Dips

B. Four Rounds for Time:
500m Row
10 Single DB Step-Ups (50/35lbs)
20 Alt. DB Snatches

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

5/27

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out x :60 sec
Echo Bike x :60 sec
Frog Stretch x :60 sec
Echo Bike x :60 sec

Every 2 min, for 12 min:
Deadlift
1) 8 Reps @ 50%
2) 6 Reps @ 60%
3) 4 Reps @ 70%
4) 2 Reps @ 80%
5) 2 Reps @ 90%
6) 5 Reps @ 75%

B. Three Rounds for Time:
400m Run
30 Walking Lunges w/ DB Farmers Carry (50/35lbs)
15 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Squat Hold

A. Three Sets:
w/ Barbell
2 Strict Press + 4 Push Press
*build in weight as comfortable
immediately into...
Six rounds:
:20 on/:15 off
1) Leg Pulses
2) Plank

B. "Code Red"
Every 4 min, for 16 min:
3 min on/1 min off
200m Sprint (run)
Max Empty BB Thrusters
*Most time spent in the red zone

5/26

WEDNESDAY

HXBXplus

Warm Up
Wall Slides x 10 @ 3030
Scap Push Ups x 10
Followed by...
EMOM x 6
1) Static Hang L-Sit x :30 sec
2) Banded Glute Bridges x 10
3) Lat Insertion Pull Up x 10

A. Every 2 min, for 12 min:
Tempo Bench Press
5 Reps @ 21X1
*use first 3-4 sets to build to heaviest load you can handle for final 2-3 sets

B. 15 min AMRAP
45 DU's/90 SU's
30 Push Ups
15 Chest To Bars

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5
A. Five Sets
Back Squat x 5
*build over the course of 5 sets as comfortable

B. "Capture the Flag"
In a 20 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

5/25

TUESDAY

HXBXplus

Warm Up
Couch Stretch x :60 sec each
Echo Bike x 2 min
Followed by...
Russian Baby Makers x 15

A. Back Squat
1) 5 Reps @ 75% of 1RM
2) 3 Reps @ 80%
3) 1 Reps @ 85%
4) 5 Reps @ 80%
5) 3 Reps @ 85%
6) 1 Rep @ 90%
7) 5 Reps @ 85%
8) 3 Reps @ 90%


B. "Charley Horse"
For Time:
50/35 Cal Bike or 75/50 Cal Row
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs (24"/20")
*Barbell should be taken from the ground

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 15 min:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

5/24

MONDAY

HXBXplus

Warm Up
Pass Throughs x 10
Scap Push Ups x 10
Followed by...
Running Drills
2 Rounds:
30 ft each...
High Knees
Butt Kickers
Perfect Stretch

A. Every 8 min, for 32 min:
400m Run
15 Shoulder to OH (115/75lbs)
15 TTB or Knee Tucks
500m Row
*record all 4 times
*Add each rep not completed to total time if they do not finish

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Banded GM's
3) Burpees

A. 3x8
BB Deadlift

B. "Tag"
25 min AMRAP
16 Air Squats
12 Wall Balls
8 SA DB Clean & Jerk
(4 each arm)
50m Farmers Walk
100m Run

5/22

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists

B. 30 min AMRAP:
In Teams of two, alt. each movement, complete...
200m Run
15 Box Jumps
15 KB Swings (24/16kg)
15 Deadlifts
15 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) 15 Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

5/21

FRIDAY

HXBXplus

Warm Up
19 Cal Row
Followed by...
Tabata x 6
1) Cobra
2) Inchworms
3) Scap Push-Ups

A. Four Sets of:
BB Bent Over Row x 9
DB Rev. Fly's x 12
V-Ups x 15

B. "Open 19.1"
15 min AMRAP:
19 Wall Balls (20/14lbs)
19 Cal Row

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Four Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double KB Swings
3) Mountain Climbers
4) Double KB Push Press
5) Straight Legged Sit-Ups

5/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ empty BB...
Strict Press x 3
Push Press x 3
Push Jerks x 3
Split Jerk x 3
directly into...
3 x 3
Push Jerk
+
Split Jerk
*one PP+one SJ= 1 Rep

A. Every :90 sec, for 8 Rounds:
Push Jerk +Split Jerk
*build over 8 sets to today's heavy

B. Three Sets for Max Reps of:
:60 sec of DB Box Step Overs (50/35lbs;24"/20")
:60 sec of Strict HSPU's
:60 sec of Toes to Bar
:60 sec of KB Swings (24/16kg)
:60 sec rest

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP

5/19

WEDNESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Banded Sampson x :30 sec per hip
Banded Lat Stretch x :30 sec per arm
Followed by...
Three Sets of:
w/ empty BB...
Hang Clean Shrugs x 3
Hang Clean High Pull x 3
Hang Squat Clean x 3


A. Four Sets:
Front Squats x 3 Reps @ 87-90%
-rest :90 sec min between-

B. Three Rounds for Time:
10 Hang Squat Cleans (135/95lbs)
15 Chest-to-Bars
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 9 min:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ