8/13

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Knee Tucks
2) Empty BB OH Squats
3) Burpees over Bar

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (135/95lbs)
15 Lat. Burpees over Bar
20 Toes to Bar

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

8/12

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded GM's
2) Static Hang
3) KB Swings (light)

A. Every :90 sec, for 6 sets:
Deadlift
1) 6 reps @ 70%
2) 4 Reps @ 75%
3) 2 Reps @ 80%
4) 6 Reps @ 75%
5) 4 Reps @ 80%
6) 2 Reps @ 85%

B. Three Rounds for Time:
20 Pull-Ups
40 KB Swings (24/16kg)

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

8/11

WEDNESDAY

HXBXplus

Warm Up
5 min AMRAP:
5 Burpees
5 Inchworms
10 Cals (MC)
Followed by...
Two Rounds:
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3
directly into...
One Rounds:
Clean from 2" Below Knee
+
Jerk
*2 sec pause at 2" below knee

A. Every :90 sec, for 8 sets:
Clean from 2" Below Knee
+
Jerk
*pause 2 sec at 2" below knee

B. 12 min AMRAP:
50 Air Squats
40 DB Snatches (50/35lbs)
[switch arms every 10 reps]
30 Push-Ups

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

8/10

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
*nasal breathing only
Group 2)
3 min AMRAP:
2 Wall Climbs
4 Air Squats
6 Burpees to Bar

A. Every 4 min, for 32 min:
400m Run
8 Shoulder to OH
*BB should be taken from ground. Note the load and reps completed for each set, then total up the load succesfully lifted over the course of 8 sets.

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...
Four Rounds:
:30 on/:15 off
Medball Toss


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 5 min Window:
Max Meters SkiErg
*Split class into 2 teams depending on class size

8/9

MONDAY

HXBXplus

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

A. Five Sets of:
Front Squats x 1.1.1
*rest 4-5 sec between each
Use the heaviest load from last weeks double

B. For Time:
50/40 Cal Bike (or Row)
50 DB Box Step-Overs (50/35lbs)

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

8/6

FRIDAY

HXBXplus

Warm Up
Row x 5 min
*5-7 sprint strokes at the end of each min

Allow 6-8 min to warm up to working DL weight

A. Four Sets:
Deadlift x 5 @ 70%

B. For Time:
1000m Row
30 Power Cleans (135/95lbs)
15 Bar Muscle Ups

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
35 min AMRAP
1000m Row or SkiErg
100 Box Jumps
100 Wall Balls
100 Air Squats
*break up reps, however you like

8/5

THURSDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 Steps backward
Hand Release Push-Ups x 10

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 75-80%

B. For Time:
800m Run
40 Strict HSPU's
40 Box Dips
800m Run

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

8/4

WEDNESDAY

HXBXplus

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

A. Seven Sets of:
Front Squat x 2
*build to find a heavy double

B. For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

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

8/3

TUESDAY

HXBXplus

Warm Up
Group 1)
Roll Out x 1 min
Group 2)
Row
Followed by...
One Round of:
w/ empty BB...
Hang Power Clean x 3
Hang Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

Allow 4-5 min to warm up Hang Clean+Jerk

A. Every :90 sec, for 8 Sets:
Hang Clean+Jerk
*start at 50% of 1-RM C&J

B. Three Rounds of:
Against a 3 min running clock...
30/25 Cal Bike or Row
Max Burpees to Bar in remaining time
-rest 3 min between each set-
*record total reps of burpees to bar in all 3 sets

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

8/2

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Wall Balls (light)
2) Burpees
3) Plank to Pike

A. For Time:
25 Lat. Burpees over Bar
25 Ground to OH (75/55lbs)

B. Three Sets:
(not for time)
8 Squat Cleans
8 Strict Pull-Ups
200m Run
*practice quality mvnt

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

7/31

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) SA Plank
2) Alt. Lat Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Frog Jumps

A. Three Rounds for Time:
In teams of 2...
50 Wall Ball Shots (20/14lbs)
*Partner 1 must complete all 50 before Partner 2 completes their 50. They will each complete 3 rounds.

B. Three Sets:
Bulg. Split Squats x 8 (each)
SA DB Row x 8 (each)
HXBX

Warm Up
"Tag"
In a 30 min Window:
You go, I go
100m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls

7/30

FRIDAY

HXBXplus

Warm Up
25 Cal Row
or
20 Cal Bike
Followed by...
Tabata x 4
1) Banded GM's
2) Air Squats

A. Five Sets:
Back Squat x 5
*build as comfortable

B. 16 min AMRAP:
200m Run Medball Carry
(20/14lbs)
20 DB Box Step-Overs w/ Medball
30 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)
*lookin for most time in YZ

7/29

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Static Hang
2) Wall Slides
3) Handstand Hold
Followed by...
One Round of:
10 Cal Bike
10 Wall Climbs

A. Three Rounds for Time:
1000m Row
20 Burpees over Row
10 Strict Pull-Ups
400m Run
20 Alt. DB Snatches (50/35lbs)
10 SA DB OH Squats (50/35lbs)
-10 each arm-
*35 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2)Plank to Pike
3) Plank Shoulder Taps

A. Three Sets of:
DB SA Curls x 12
(6 each arm)
Banded Tricep Ext. x 12

B. "Level Up"
In a 7 min Window:
100m Run
5 Clean & Jerks
*add one C&J each round
-2 min rest-
In a 7 min Window:
5 Burpees to Plate
5 Ab-Mat Sit-Ups
*add one rep to both mvnts each round

C. "Pipeline"
In a 5 min Window:
Max Meter SkiErg
*split class into 2 teams if 8 or less. 3 teams if 9 or more.

7/28

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Burpees

A. Every 2 min, for 5 Sets:
Bench Press x 7
@ 75-78%

B. Five Rounds for Time:
40 DU's or 80 SU's
10 Push Presses (135/95lbs)
10 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Static Hang

A. In a 12 min Window:
Establish a heavy set of 3...
Bench Press

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

1) Row or Bike

2) AMRAP:
3 Turkish Get-Ups
(each side)
6 Pull-Ups

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