8/20

FRIDAY

HXBXplus

Warm Up
"Dirty 30"
30 Cal Bike
30 Air Squats
30 Push-Ups

Allow 6 min to warm up Font Squat

A. Five Sets of:
Front Squat x 1.1
*rest 4-5 sec between singles
(use at least 5% more than heaviest loads last week)

B. For Time:
30 DB Thrusters (50/35lbs)
30 Alt. Rev. Lunges
(Farmers Carry)
20 DB Thrusters
20 Alt. Rev. Lunges
10 DB Thrusters
10 Alt. Rev. Lunges

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 4 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run

8/19

THURSDAY

HXBXplus

Warm Up
Tabata x 8
1) Side Plank (left)
2) Side Plank (right)
3) Air Squats
4) PVC Pipe OH Squats

A. Every :90 sec, for 8 Sets:
Slow Pull Squat Snatch x 2
*BB should be lifted at half speed from the floor to low thigh, then accelaerate the BB as quickly as possible through the middle to perform the squat snatch

B. For Time:
18 Lat. Burpees over Bar
9 Power Snatches (135/95lbs)
14 Lat Burpees over Bar
7 Power Snatches
10 Lat. Burpees over Bar
5 Power Snatches

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

8/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Burpees to Bar

Allow 4-5 minutes to warm up Bench Press

A. In a 16 min Window:
Bench Press
1) 5 reps @ 70%
2) 3 Reps @ 75%
3) 1 Rep @ 80%
4) 5 Reps @ 75%
5) 3 Reps @ 80%
6) 1 Rep @ 85%
7) 5 Reps @ 80%
8) 3 Reps @ 85%
9) 1 Rep @ 90%

B. Three Rounds for Time:
400m Run
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right-50/35lbs)
15 Box Dips

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 4 min, for 16 min:
3 min on/1 min off
1) Row

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

C. "Pipeline"
*If Time Allows

8/17

TUESDAY

HXBXplus

Warm Up
3 min Bike or Row
*Nasal breathing only

A. Two Rounds of:
5 Cal Bike or Row
5 Wall Climbs

B. Every 10 min, for 30 min:
500m Row
15 Burpee Box Jumps (24"/20")
30/25 Cal Bike
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
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

8/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded Hip Thrusts
2) KB Swings (light)

A. Four Sets of:
Barbell Hip Thrusts x 8
*on the 8th rep hold as long as you possibly can creating maximal contaction of the glutes & hamstrings

B. For Time:
100 DU's or 200 SU's
75 Single KB DL (32/24kg)
50 DB Rev. Lunges (50/35lbs)
[Farmers Hold]
25 DB Box Step-Overs (50/35lbs)

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

8/14

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) Frog Jumps
8) Wall Climbs

A. EMOM. 30
1) 18/15 Cal Bike
2) 8 Devil Presses (50/35lbs)
3) 250/200m Row
4) 20 Wall Balls (20/14lbs)
5) Rest

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

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