11/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Roudns:
w/ and empty BB...
Push Jerk x 5
Tall Jerk x 5
Split Jerk x 5

*Allow 4-5 min to build to 60% on Split Jerk

A. Every 2 min, for 7 Sets:
Split Jerk x 2
*start at 60% of 1-RM and build as comfortable

B. Three Rounds for Time:
400m Run
9 Strict HSPU's
15 Ring Dips
21 Push-Ups

HXBX

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

A. In a 12 min Window:
Establish a heavy set of 5...
Back Squat

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

11/20

SATURDAY

HXBXplus

Warm Up
Three Sets of:
200m Run
10 Burpees
15 HR Push-Ups
20 Air Squats

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 KB Swings (24/16kg)
40 KB Goblet Squats
20 Burpees
*Members can break up reps however they'd like except for the run

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (together)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
100m Run

11/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

*Allow 5 min to warm up Front Squat

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 70% of 1-RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 3 @ 85%

B. For Time:
50/35 Cal Bike
50 DB Box Step-Overs
(50/35lbs)
800m Run

HXBX

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

A. 5 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

11/18

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds:
w/ an empty BB...
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

*Allow 5 min to warm up Split Jerk

A. Every 2 min, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and 2 sec pause in recieving postion
1-2) @ 70%
3-4) 75%
5-6) 80%
7-8) 85%

B. 12 min AMRAP:
50 DU's or 100 SU's
12 Toes to Bar
6 Strict Pull-Ups

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 10
BB Bent Over Rows
DB Rev. Fly's
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 Russian KB Swings

11/17

WEDNESDAY

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)
40 KB Deadlifts
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

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 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps

11/16

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) KB Goblet Hold Rev. Lunges (light)

*Allow 5 min to Warm Up DL

A. In a 12 min Window:
Four Sets of...
Banded Deadlifts x 12
@ 40% of 1-RM

B. Four Rounds for Time:
400m Run
12 Hang Power Cleans (95/65lbs)
12 BB Alt. Rev. Lunges (95/65lbs-Front Rack Hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 12 min Window:
Bench Press x 8
*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:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round

11/15

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Reverse Snow Angels
directly into...
One Round:
w/ an empty BB...
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

A. Every 2 min, for 8 Sets:
Power Clean
+
Jerk
+
Squat Clean
+
Jerk
*Build to a heavy

B. Three Sets for Max Cals:
In a 2 min Window:
:90 sec Cal Row
:30 sec of Thrusters (95/65lbs)
-2 min rest between each-
*One total score of max reps

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 a 12 min Window:
Back Squat x 8

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

11/13

SATURDAY

HXBXplus

Warm Up
Three Rounds:
5 Cal Row
5 Burpee Pull-Ups
10 Air Squats

A. 0:00-15:00
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups
rest until clock hits 15:00
B. For Time:
1000m Row
25 Thrusters (95/65lbs)
15 Chest-to-Bar Pull-Ups
*Recording 2 times

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Roll Out

A. "Tag"
In a 30 min Window:
30 Burpee Box Jumps
40 KB Swings
50 Cal Row
*Members can break up reps however they like

11/12

FRIDAY

HXBXplus

Warm Up
Two Sets w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 10 min to set up and warm up
for workout

A. Every 8 min, for 4 Sets:
(32 min of work)
500m Row
3 Snatches @ 75% of 1-RM
400m Run
3 Snatches @ 75%
*use new 1-RM Snatch from last week

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
3 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Four Rounds (Buy-In):
10 Burpees
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

11/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Tabata x 6
1) Banded GM's
2) Inchworms
3) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85%

B. 12 min AMRAP:
40 DU's or 80 SU's
10 Bar-Facing Burpees
10 Front Squats (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Tempo Deadlift x 5
@4X41
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB S2O

11/10

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) HR Push-Ups
2) Medball Activation

A. In a 10 min Window:
Three Sets of:
Tempo Bench Press x 10 @21X1

B. Four Rounds for Time:
400m Run
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right-50/35lbs)
15 Toes to Bar
*Hold two DB's in Front Rack Position during Single Arm Push Press

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:
Hanging Band 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
200m Run

11/9

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Wall Walks
3) Box Jumps

A. In a 16 min Window:
Gymnastic Practice
(DU's, Muscle-Ups, Pull-Ups, etc)

B. Four Rounds for Max Reps:
1 min each station
1) Max Cal Row
2) Strict HSPU's
3) Bar Muscle Ups
or
Pull-Ups
4) Rest
*total of 16 minutes one score of max reps

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) Hollow Hold

B. "King of the Hill"
In an 18 min Window:
75 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
15 Box Jumps
*Most time in YZ

11/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 4
GM's x 4
Front Squat x 4

Allow 6 min to warm up DL

A. Four Sets of:
Deadlift x 6 @ 75% or 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil Presses (50/35lbs)

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:
Tempo Front Squat x 5
@31X1
*build as comfortable

B. "Tag"
In a 24 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Goblet Squats
8 KB Swings

11/6

SATURDAY

HXBXplus

Warm Up
EMOM x 6
1) Handstand Hold x :30 sec
2) Candlesticks x 5 (each leg)
3) OH Plate Hold x :30 sec

A. Every 3 min, for 9 min:
:60 sec Goblet Squat Hold
5 DB Squat Jumps
:10 sec Bike Sprint

B. 30 min AMRAP:
In teams of 2...
400m Run
30 KB Swings(32/24kg)
20 Box Jump Overs (24"/20")
*Team members will alt. tasks. Thus Partner A will run 400m, Partner B will do KB swings, Partner A will do Box Jump Overs, and it will be the opposite the following round.

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...
3000m Row Buy-In
directly into...
AMRAP:
6 DB Hang Squat Cleans
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls

11/5

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Four Rounds of:
:30 on/:20 off
1) Banded GM's
2) Banded Front Rack Hold

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 65% of 1-RM
2) 2 @ 70%
3) 2 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 2 @ 85%

B. Every 5 min, for 15 min:
40 Cal Row
20 Back Squats (135/95)

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
3) Leg Pulses

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

11/4

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank to Pike
2) Shoulder Taps
3) Cobra
Followed by...
One Round of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerks x 3
Split Jerks x 3

A. Every 2 min, for 6 Sets:
Split Jerk x 2
1-2) @ 80% of 1-RM
3-4) @ 85%
5-6) @ 90%

B. 12 min AMRAP:
15/12 Cal Bike
15 Pull-Ups
15 Push Presses (115/75lbs)

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

11/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Static Hang x :30 sec
Burpees x 5
Wall Slides x 10
DB Squat Cleans x 5
Burpees x 5
Pec Activation x :30 sec
DB Squat Cleans x 5
Burpees x 5

B. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans (50/35lbs)
30 Burpees

HXBX

Warm Up
100m Run
Followed by...
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Banded GM's

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

B. "Partner Frenzy"
Every 4 min, for 24 Min:
3 min on/1 min off

1) Bike

2) AMRAP:
6 Deadlifts
12 Lat. Burpees over Bar
*Keep the weight light

11/2

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Suitcase DL x 5 (each arm)
Medball Rotating Slams x 10

A. Three Sets of:
Deadlift x 8 @ 70% of 1-RM

B. EMOM x 20
1) 40 DU's or 80 SU's
2) 20 KB Sumo Deadlifts
3) 10 Toes to Bar
4) 10 Strict HSPU's

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
DB Chest Fly's
Banded Tricep Ext.
DB Floor Press (in a Glute Bridge Hold)

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

11/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squats
4 Power Snatch
4 OH Squats
3 Squat Snatch
3 Snatch Balances
2 Squat Snatch
2 Snatch Balances

A. In a 20 min Window:
Establish a 1-RM
Snatch


B. Three Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

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 5-RM
Back Squat

B. "Tag"
In a 20 min Window:
8 Burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

10/30

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Air Squats
4) Banded GM's
5) Side Plank Hold
6) Hollow Hold

A. 12 min AMRAP:
In teams of 2...
12/9 Cal Row
18 KB Goblet Squats (24/16kg)
*one partner must hold a Plate (45/25lbs) locked out OH while the other partner is completing one full round before swithing. If Partner drops plate, the other partner must stop as well.
-5 min rest-
12 min AMRAP:
12/9 Cal Bike
12 Single Arm DB Push Press (50/35lbs-6 each arm-non-working arm is holding DB in front rack position)
*one partner must hold a KB (24/16kg) in standing goblet position while the other partner is completing one full round before switching. If Partner drops KB, the other partner must stop as well.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run