7/27

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Suitcase KB DL
(:20 sec each side)
3) Dball Slams

Allow 5 min to Warm Up DL and set up for workout

A. "The Running Dead"
For Time:
1600m Run
40 Deadlifts (185/125lbs)
40 Cal Bike
40 DB Box Step-Overs (50/35lbs)
1600m Run
*40 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Scap Push-Ups
3) HR Push-Ups

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
Banded Pull-Aparts x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In a 16 min Window:
6 DB Step-Ups
12 Box Jumps
18 KB Swings
200m Run
*looking for most time spent in YZ

7/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4
OH Squat x 4

A. In a 16 min Window:
Establish a 1-RM Snatch

B. For Time:
30 C2B Pull-Ups
15 OH Squats (135/95lbs)
20 C2B Pull-Ups
10 OH Squats
10 C2B Pull-Ups
5 OH Squats

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 15 min Window:
Five Sets of:
Back Squat x 5 @31X1

B. "Tag"
In a 20 min Window:
You Go, I Go...
5 Devil Presses
10 Alt. DSB Snatches
5 SA DB Hang Snatches
(each arm)
10 Cals (MC)

7/24

SATURDAY

HXBXplus

Warm Up
15 Cal Row/Bike/SkiErg
Followed by...
Tabata x 9
1) Burpees
2) Plank to Pike
3) Lunges

A. 8 min AMRAP:
15 Cal Row/Bike/SkiErg
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Presses
-rest 2 min-
8 min AMRAP:
15 Cal Row/Bike/SkiErg
5 DB Devil Presses
-rest 2 min-
8 min AMRAP:
15 Cal Row/Bike/SkiErg
12 Front Rack DB Lunges
9 DB Push Presses
*have a running clock to 28 min

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
5000m Row (buy-in)
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 Wall Balls

7/23

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Couch Stretch
-:20 sec each leg-
2) Cossack Squats
3) Inchworms

A. In a 18 min Window:
Find a 3 Rep Max
Back Squat

B. For Time:
800m Run
150 Air Squats
800m Run

HXBX

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

A. Every :90 sec, for 6 Rounds:
:60 on/:30 off
1) DB Squat+Curl
2) KB Swing+Squat

B. "Level Up"
In an 18 min Window:
200m Run
5 Turkish Get-Ups (each side)
*add one Turkish Get-Up to each side every round

7/22

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded GM's
2) Burpees
3) KB Swings (light)
Followed by...
Three Rounds:
w/ empty BB...
2 Snatch Lift-Offs
+
Snatch from 2" below the Knee

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Snatch from 2" below the Knee
*pause 2 sec at mid patella on each lift off, and 1 sec from 2" below knee

B. For Time:
1000m Row
25 Lat. Burpees over Bar
25 Power Snatches (135/95lbs)
*if there are more than 9 people in class ask volunteers to sub 800m Run instead of row

HXBX

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

A. Three Sets:
Strict Press x 8
DB Shrugs x 10
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Mountain Climbers
3) Plank

B. "King of the Hill"
In a 16 min Window:
8 Squat Cleans
10 Shoulder to OH
12 Cals (MC)
*looking for most time spent in YZ

7/21

WEDNESDAY

HXBXplus

Warm Up
400m Run
Tabata x 6
1) Static Hold
2) Air Squats
3) Broad Jumps

A. Three Sets:
Wall Balls x 5
Box Jumps x 5

B. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 Box Jumps (24"/20")
10 Strict Pull-Ups

HXBX

Warm Up
4 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Burpees

A. Four Sets:
DB Floor Press x 8
Box Dips x 12

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) AMRAP:
5 Deadlifts
5 Lat. Burpees over Bar

2) Bike or Row

7/20

TUESDAY

HXBXplus

Warm Up
Nine Rounds:
:20 on/:15 off
1) Burpees
2) Plank to Pike
3) Medball Pec Activation

Allow 4-5 min to Warm Up Bench Press

A. In a 12 min Window:
Five Sets of...
Bench Press x 7 @70-75%

B. Four Rounds for Time:
20/15 Cal Bike or 25/20 Cal Row
12 Toes to Bar
12 Box Dips
12 Push-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Cobra
3) KB Swings (light)

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 V-Ups between each set

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

7/19

MONDAY

HXBXplus

Warm Up
1000m Row
or
800m Run

5-6 min to Warm Up DL

A. "Strict Diane"
21-15-9
Deadlifts (225/155lbs)
Strict HSPU's
*16 min TIME CAP

B. Three Sets:
BB Hip Thrusts x 6
Banded Pull-Aparts x 12

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) Air Squats

A. In a 16 min Window:
Establish a heavy set of 3...
Back Squat

B. "Tag"
In a 20 min Window:
8 Cals (MC)
8 Burpees to Plate
8 Plate G2O
8 Air Squats

7/17

SATURDAY

HXBXplus

Warm Up
Two Sets:
KB Halos x 5
(each direction)
SA KB DL's x 10 (each)
Scap Pull-Ups x 10

A. For Time:
In teams of 2...
800m Run (together)
immediately into...
Ten Rounds of:
10 DB Hang Clusters
10 Burpees
10 Pull-Ups
immediately into...
800m Run (together)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

7/16

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Air Squats
5 HR Push-Ups
25 Plate Jumps

A. Every 7 min, for 35 min:
250m Row
40 DU's or 80 SU's
40 Air Squats
20 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

7/15

THURSDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Static Hang
2) Banded GM's
3) Lunges

*Allow 8-10 min to set up and build up deadlift weight

A. EMOM x 30
1) 8 Deadlifts (70% of 1RM)
2) 16 KB Farmers Hold Lunges (24/16kg)
3) 6 Bar Muscle-Ups
4) 10/8 Cal Bike
5) Plank x :40 sec

HXBX

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

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Burpee Box Jumps
*add one rep to both mvnts each round

7/14

WEDNESDAY

HXBXplus

Warm Up
Eight Rounds:
:20 on/:15 off
w/ empty bb...
1) Split Press
2) Tall Jerks
3) Push Jerks
3) Split Jerks

A. Every :90 sec, for 8 Sets:
Push Jerk
+
Split Jerk
*build over the 8 sets

B. Three Sets for Max Reps
*Set 15 Rounds of 1 min
:60 seconds of...
1) DB Box Step-Overs (50/35lbs)
2) Strict HSPU's
3) Strict Box/Bench Dips
4) Strict Pull-Ups
5) Rest
*one score of total reps for all mvnts combined

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 15 min Window:
Bench Press x 8
*build as comfortable

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Row

2) AMRAP:
5 Push-Ups
10 DB Step-Ups

7/13

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Sumo Stance Squats
2) Banded GM's
3) Superman Pulses

*Allow 5-6 min to warm up Back Squat

A. In a 15 min Window:
Back Squat
1) 5 @ 75%
2) 3 @ 80%
3) 1 Rep @ 85%
4) 5 @ 80%
5) 3 @ 85%
6) 1 @ 90%
7) 8 @ 70%

B. For Time:
15-12-9
Thrusters (135/95lbs)
Lat. Burpees over Bar

HXBX

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

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's

7/12

MONDAY

HXBXplus

Warm Up
EMOM x 8
:35 on/:25 off
*Nasal breathing only
1) KB Swings
2) Wall Slides
3) Static Hang
4) Medball Activation

A. In a 15 min Window:
Establish a 1RM Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

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

B. "Tag"
In a 24 min Window:
100 Cals (MC)
100 Air Squats
100 Plate G2O

7/10

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Hawaiian Squats (left)
2) Hawaiian Squats (right)
3) Static Hang
4) Russian Baby Makers
5) Broad Jumps
6) Superman Pulse
7) Hollow Hold
8) Butterfly Pulse

A. For Time:
"Get a Grip"
In teams of 2 complete 100 Repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Goblet Squats (light)
3) SL Sit-Ups

A. "Tag"
In a 35 min Window:
50 Wall Balls
50 Burpees
50 Thrusters
100 Cals (MC)
*Members can split up reps however they'd like

7/9

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Lat Pull-Downs
2) Row
3) Alt. Lateral Lunges
4) DB Rom. DL (light)

*Allow 5 min to warm up Back Squat

A. In a 15 min Window:
Back Squat
1) 5 Reps @ 65-70%
2) 3 Reps @ 75-80%
3) 1 Rep @ 85-90%
4) 6 Reps @ 80%
5) 6 Reps @ 80%
6) 6 Reps @ 80%

B. For Time:
1000m Row or 800m Run
50 Thrusters (45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Banded GM's
3) Butt Kickers
4) Banded Squats
5) DB Alt. Snatches (light)
6) Plank

A. In an 18 min Window:
10-9-8...1
Back Squat

B. "Level Up"
In a 15 min Window:
10 Cals (MC)
10 DB Man-Makers

7/8

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) Burpees

A. In a 15 min Window:
Establish a heavy set of...
Bench Press x 5

B. Two Rounds for Time:
400m Run
12 DB Shoulder to OH (50/35lbs)
12 Toes to Bar
400m Run
12 DB Devil's Press (50/35lbs)
*25 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) Cobra

A. 3 x 10
DB Strict Press
DB Tricep Kick Backs
Banded Hammer Curls
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In a 16 min Window:
200m Run
4 Turkish Get-Ups (each side)
8 Burpees
16 Hang Power Clean & Jerk
*Most time in the YZ

7/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Wall Slides
2) Glute Bridges
3) Plank to Pike

*Allow 4-5 min to warm up Strict Press

Strict Press
A. Every :90 sec, for 6 Sets:
1) 3 Reps @ 80%
2) 2 Reps @ 85%
3) 1 Rep @ 90%
4) 3 Reps @ 85%
5) 2 Reps @ 90%
6) 1 Rep @ 95+%

B. For Time:
21-15-9
Strict HSPU's
Strict Box/Bench Dips
Push-Ups

HXBX

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

A. In a 12 min Window:
Bench Press x 10
*build as you feel comfortable

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) AMRAP:
5 Devil Press
10 Single DB Step-Ups

2) AMRAP:
5 Cal Bike
5 Push-Ups

7/6

TUESDAY

HXBXplus

Warm Up
Two Sets:
Squat Therapy x 10
DB Rom. DL x 10
Russian Step-Ups x 20
(10 each leg)

A. Three Sets:
Box Jumps x 5
Deadlifts x 5
Wall Balls x 5
*use this to build up in weight on DL and practice speedy transitions

B. "Kelly Brown Jr."
Four Rounds for Time:
440m Row
10 Box Jumps (30"/24")
10 Deadlifts (225/155lbs)
10 Wall Ball Shots (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Scap Push-Ups

A. Three Rounds:
BB Bent Over Row x 8
DB Rev. Fly's x 10
Banded Lat Pull-Downs x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Single Leg V-Ups
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
150m Row
15 KB Swings
*add one swing each round
-3 min rest-
In a 9 min Window:
100m Run
5 Pull-Ups
*add one Pull-Up each round

7/5

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Alt. DB Snatches (light)
2) Plank to Pike
3) Rev. Lunges
4) High Knees

A. EMOM x 15
1) SA DB Strict Press x 10
(left)
2) SA Bent Over Row x 10
(left)
3) SA DB Strict Press x 10
(right)
4) SA DB Strict Press x 10
(right)

B. "Candy's Delight"
Four Rounds for Time:
300m Run
30 KB Lunges (24/16kg)
*farmers hold

HXBX

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

A. EMOM x 9
:40 on/:20 off
1) Pistols on Box
-:20 sec each leg-
2) DB Rom. DL
3) Banded Pull-Throughs

B. "Tag"
In a 25 min Window:
5 Thrusters
10 Box Jumps
5 Squat Cleans
10 Cals (MC)
100m Run