10/6

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Bike (60% percieved effort)
2) Wall Walks
3) Box Jumps
4) Plank

A. Three Rounds for Time:
800m Run
24 Pull-Ups
12 Front Squats (185/135lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 25 min Window:
6 Pull-Ups
8 Cal Bike
10 Dballs over Shoulder
12 Wall Balls
100m Run

10/5

TUESDAY

HXBXplus

Warm Up
Two Sets:
100m Run
Bear Crawl x 20 steps
OH KB Carry x 30 ft

A. Every 2 min, for 6 Sets:
Strict Press x 3
*establish a heavy set of 3 for the day

B. For Time:
50 Cal Row
40 SA DB Push Press*
30 Toes to Bar
20 Burpees
*for single arm PP, hold 2 DB's in front rack position, then perform 10 reps with one arem before switching- 10 left, 10 right, 10 left, 10 right.

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jumps

10/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Air Squats
Followed by...
Two Rounds:
w/ empty BB...
Deadlifts x 5
Hang Power Cleans x 5
Push Press x 5
Push Jerk x 5

A. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

B. Every :90 sec, for 8 Rounds:
:60 on/:30 off
1) BB Hip Thrusts
2) DB Rom. Deadlifts
3) Ring Rows
4) SL V-Ups

HXBX

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

A. In a 12 min Window:
Front Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Deadlifts
8 KB Swings

10/2

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Burpees
2) Air Squats
3) Side Plank
4) Alt. Lat. Lunges
5) Broad Jumps
6) Plank to Pike
7) Plate G2O
8) Static Hang

A. 12 min AMRAP:
20/15 Cal Bike
10 Burpee Box Jump-Overs
(24"/20")
-rest 2 min-
12 min AMRAP:
20/15 Cal Row
20 KB Swings (24/16kg)
-rest 2 min-
12 min AMRAP:
400m Run
20 Alt. Pistols or Cossack Squats
20 Push-Ups

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
200m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls

10/1

FRIDAY

HXBXplus

Warm Up
Two Sets:
Inchworms x 5
KB Swings x 10 (light)
Bear Crawl x 20 Steps

A. Three Sets for Max Reps:
Unbroken Strict Press x 80% of Bodyweight
Unbroken Strict Pull-Ups

B. For Time:
10 Wall Balls (20/14lbs)
1 Box/Ring Dips
9 Wall Balls
2 Box/Ring Dips
8 Wall Balls
3 Box/Ring Dips
...
1 Wall Ball
10 Box/Ring Dips

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

9/30

THURSDAY

HXBXplus

Warm Up
EMOM x 3
Row
:40 sec easy
:20 sec sprint

Allow 5 min to warm up DL

A. "Christine"
500m Row
12 Deadlifts
21 Box Jumps (24"/20")

B. Three Sets of:
Single Leg KB DL x 8
BB Hip Thrusts x 8
Side Plank x :45 sec

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 an 8 min Window:
100m Run
5 Clean & Jerks
*add one C&J each round
-2 min rest-
In an 8 min Window:
5 Burpees to Plate
5 Ab-Mat Sit-Ups
*add one rep to both mvnts each round

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

9/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
w/ an empty BB...
Muscle Snatch x 3
Hang Power Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*Perform high hang snatch, followed by a snatch from the floor, focus on creating the exact same contact point for both

B. Every 4 min, for 20 min:
400m Run
6 Toes to Bar
6 Hang Power Snatches (115/75lbs)
*Record 5 times

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

9/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike (60% perceived effort)
2) Wall Walks
3) Box Jumps

A. 30 min AMRAP:
30/22 Cal Bike or Row
30 DU's or 60 SU's
30 Push Press (95/65lbs)
30 BB Front Rack Alt. Lunges
30 Push-Ups
*Same BB is used for PP and Lunges

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
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 KB Swings
*looking for most time spent in YZ

9/27

MONDAY

HXBXplus

Warm Up
9 Rounds of:
:30 on/:20 off
1) Inchworms
2) Foam Roller
3) DB Rom. DL's (light)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 5 @ 80-85%
5) Max Reps @ 80%
*no more than 5 sec rest at the top of each rep on max set

B. Three Rounds for Time:
20 Pull-Ups
20 Front Squats (135/95lbs)
20 Cal Row

HXBX

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

A. In a 10 min Window:
Back Squat x 5 @32X1

B. "Tag"
In a 30 min Window:
3200m Run (Buy-In)
direclty into...
AMRAP:
You Go, I Go...
5 Devil Presses
10 Alt. DSB Snatches
5 SA DB Hang Snatches
(each arm)
5 Cals (MC)
*Run is split between 2 partners in either 200m or 100m incriments

9/25

SATURDAY

HXBXplus

Warm Up
Three Rounds w/ med ball:
SL Sit-Ups x 10
Stiff-Legged Sumo DL x 10
Ball Slams x 10

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion
300m Row
12 KB Alt. Lunges (24/16kg)
[Front Rack Postion]
12 Box Jumps
12 KB Swings
200m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) HR Push-Ups
3) Inchworms

A. In a 35 min Window:
In teams of 2...
3500m Row Buy-In
directly into...
AMRAP:
6 DB Deadlifts
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls

9/24

FRIDAY

HXBXplus

Warm Up
Bike or Row x 3 min
Followed by...
One Round of:
Plank Shoulder Taps x 30
Scap Pull-Ups x 15
Wall Climbs x 4
Broad Jumps x 10

B. "Invictus Baseline Test"
Every 5 min, for 30 min:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*Record all 6 times and you will keep them as future comparisons

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. 3 x 10
DB Strict Press
DB Shoulder Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "Tag"
In a 20 min Window:
10 Devil's Press
25 DU's or 50 SU's
200m Run

9/23

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Banded GM's
directly into...
Two Rounds:
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
High Hang Snatch x 3
Hang Snatch x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Hang Snatch

B. 10 min AMRAP:
10 DU's or 20 SU's
1 Power Snatch (115/75lbs)
20 DU's or 40 SU's
2 Power Snatches
30 DU's or 60 SU's
3 Power Snatches
...and so on

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 a 7 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 7 min Window:
5 Cal Bike
5 Wall Balls
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows

9/22

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Alt. Lat. Lunges x 10

A. In a 20 min WIndow:
Find a 3-RM Front Squat
@ 42X1
*this 20 min window includes warm up time

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
6 Deadlifts
+
10 Lat. Burpees over Bar
*add weight if comfortable and time allows
*This is a sprint

B. "Tag"
In a 25 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Box Jumps

9/21

TUESDAY

HXBXplus

Warm Up
Three Sets:
Bear Crawl x 20 steps
SA KB Press x 10 (each)

A. Every :90 sec, for 5 sets:
Strict Press x 5
*2 sec pause at top

B. 12 min AMRAP:
6 Strict HSPU
9 Box Dips
12 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats
directly into...
One Round:
w/ empty BB...
Rom. DL x 5
GM's x 5
Front Squats x 5

A. In a 12 min Window:
3x12
BB Curls
Double DB Kick-Backs
Box Dips

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
10 V-Ups
20 Burpees
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner

9/20

MONDAY

HXBXplus

Warm Up
400m
Followed by...
One Round:
Static Hold x :30 sec
Wall Slides x :30 sec
HS Hold x :30 sec

A. Two Rounds:
(ramp up intensity throughout)
5 Cal Bike
5 Burpee Broad Jumps
10 Heavy KB Swings

B. Five Sets of:
Against a 4 min clock...
400m Run
8 Pull-Ups
Max DB Box Step-Overs
(50/35lbs-24"20")
-rest 2 min between each-
*Record one total score of max reps of DB Step-Overs

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 3-RM
Back Squat

B. "Tag"
18 min AMRAP:
8 burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

No Classes Today!

9/17

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Air Squats
3) DB Rom. DL (light)

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 85%
5) 5 @ 80%
6) 8 @ 75%

B. For Time:
50 Cal Row
50 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
50 Cal Row

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. Four Sets:
5 Strict Press
+
5 Push Press

B. "Tag"
25 min AMRAP:
200m Run
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups

9/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. In a 12 min Window:
Build to 80-85% of 1-RM
Clean & Jerk
directly into...
Every :90 sec, for 4 Sets:
Clean & Jerk x 1.1
@ 85% of 1-RM
*two quick singles

B. For Time:
40/30 Cal Bike
20 Power Cleans 9135/95lbs)
40 Box Jumps (30"/24")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

directly into...
Six Sets:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Level Up"
In a 9 min Window:
3 Turkish Get-Ups (right)
3 Turkish Get-Ups (left)
3 SA Russian Swings (right)
3 Russian Swings (left)
*Add one rep to all each round
-rest 3 min-
In a 9 min Window:
5 Cal Bike
5 Push-Ups
*add one rep to both each round

9/15

WEDNESDAY

HXBXplus

Warm Up
One Set:
20 Cal Bike
20 Medball Cleans
20 Cal Bike

A. Every 5 min, for 25 min:
400m Run
12 Pull-Ups
24 Push-Ups

B. Every :90 sec, for 12 min:
:60 on/:30 off
1) Rev. Snow Angels
2) Side Plank (left)
3) Bande Pull-Aparts
4) Side Plank (right)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
Pair of DB's needed for Thrusters, Members can have 2nd DB if needed for heavier snatches.

9/14

TUESDAY

HXBXplus

Warm Up
KB Swings x 15
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*Nasal breathing only

A. Five Sets:
Push Press x 5-6 reps
*2 sec pause with load OH

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Alt. DB Snatches (50/35lbs)
40 SA DB OH Lunges (50/35lbs)
[switch arms 20 lunges in]

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
400m Run/500m Row/25 Cal Bike
25 Wall Balls
*choose to run, bike, or row, but must stay on the same piece the entire workout.
MOST TIME IN YELLOW ZONE.