8/13
SATURDAY
HXBXplus
NO CLASSES
"Monterey's Fittest"
HXBX
No Classes
"Monterey's Fittest"
8/12
FRIDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Empty BB Rom. DL
A. "The Running Dead"
For Time:
1600m Run
30 Deadlifts (225/155lbs)
30 Cal Bike
30 DB Box Step-Overs
(50/35lbs; 24"/20")
1600m Run
*40 min TIMECAP
HXBX
Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's
*Allow 4 min to Warm Up Part A
A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable
B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts
8/11
THURSDAY
HXBXplus
Warm Up
Two Sets of:
KB Suitcase Carry x 50ft (each)
Broad Jumps x 5
Followed by...
One Round of:
w/ an empty BB...
Low Hang Clean Shrugs x 3
Low Hang Clean High Pull x 3
Low Hang Power Clean x 3
Low Hang Squat Clean x 3
Push Jerk x 3
Split Jerk x 3
*Allow 5 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
Low Hang Clean
+
Jerk
(2" below knee)
*Start around 50% of 1-RM
B. 12 min AMRAP:
40 DU's 80 SU's
20/15 Cal Bike
10 Toes to Bar
HXBX
Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms
A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks
B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 Dballs over Shoulder
*add 1 Dball over shoulder each round
8/10
WEDNESDAY
HXBXplus
Warm Up
400m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Air Squats
*Allow 5 min to Warm Up/Set Up Part A
A. "Bulldog"
In teams of 2...
30 min AMRAP:
(Alt. full rounds)
4 Pull-Ups
8 Push Press (135/95lbs)
12 Front Squats (135/95lbs)
HXBX
Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5
A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) DB Thrusters
8/9
TUESDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB GM's
10 Air Squats
A. In a 15 min Window:
Pause Front Squat
(4 sec pause at bottom)
+
3 Front Squat
*Establish a heavy complex
B. For Time:
50 Cal Row
100 Wall Balls (20/14lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose
A. 4 x 8
Close Grip Bench Press
DB Kick Backs
directly into...
Two Sets of:
:60 on/:30 off
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec
B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 Alt. DB Snatches
20 Cals (MC)
8/8
MONDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) PVC Pass Throughs
2) Wall Walks
3) KB Swings (light)
A. In a 15 min Window:
Establish a 1 rep...
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...
2 Rounds:
Air Squats x 10
BW Lunges x 10
A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)
B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*100 total split between pair
directly into...
AMRAP:
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)
8 KB Goblet Rev. Lunges
8/6
SATURDAY
HXBXplus
Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Hollow Hold
Followed by...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Leg Pulses
A. 35 min AMRAP:
In teams of 2...
60 Cal Bike
60 Box Jump Overs
60 Power Snatches (75/55lbs)
60 Alt. DB Snatches (50/35lbs)
60 Single DB Step-Overs
(50/35lbs)
*Members can split up reps however they'd like
HXBX
Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats
B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 DB Hang Squat Cleans
8 DB Push Press
10 Wall Balls
8 Pull-Ups
8/5
FRIDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 9
1) Heel Raised Air Squats
2) Banded GM's
3) Plank
*Allow 10 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 75%
2-4) 3 @ 85%
5) 6 @ 80%
B. 15 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes-to-Bar
5 Burpee Box Jump Overs
(24"/20")
HXBX
Warm Up
Tabata x 12
1) Plank to Pike
2) Shoulder Taps
3) Side Plank (left)
4) Side Plank (right)
A. Four Sets of:
BB Push Press x 8
DB Shrugs x 12
B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
18 Single KB Deadlifts
18 KB Goblet Squats
18 KB Swings
8/4
THURSDAY
HXBXplus
Warm Up
SU's x 2 min
Followed by...
Two Sets of:
KB Suitcase Carry x 50 ft
(per side)
SA KB Push Press x 10
(each)
Followed by...
Two Sets of:
Jumping Pull-Ups x 10
HR Push-Ups x 10
A. For Time:
Three Rounds for Time:
1000m Row
60 DU's or 120 SU's
40 Push-Ups
20 Chest-to-Bars
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:
12 Goblet Hold Lunges
12 Air Squats
-2 min rest between-
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Hollow Hold/Rocks
B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
100m Run
9 Burpees
10 Cal Bike
8/3
WEDNESDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) KB Swings (light)
3) Box Jumps
A. For Time:
800m Run
40/30 Cal Bike
40 Double KB DL (24/16kg)
40 KB Walking Lunges
40 Double KB DL
40/30 Cal Bike
800m Run
HXBX
Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups
A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom
B. "Partner Frenzy"
Every 4 min, for 6 Rounds
3 min on/1 min off
1) Row or Bike
2) AMRAP:
8 Push-Ups
16 Alt. DB Snatches
8/2
TUESDAY
HXBXplus
Warm Up
Two Sets of:
Cossack Squats x 10
Empty BB GM's x 10
Followed by...
One Set of:
w/ an empty BB...
Hang Clean Shrug x 5
Hang Clean High Pull x 5
Hang Power Clean x 5
Hang Squat Clean x 5
Push Jerk x 5
Split Jerk x 5
*Allow 6 min to Warm Up Part A
A. Every :90 sec, for 6 Sets:
Hang Clean
+
Jerk
*Start around 60% of 1-RM/Record heaviest lift
B. Three Sets of:
Against a 3 min clock...
25/18 Cal Bike
Max Burpees to Bar
-rest 2 min between sets-
*Record total # of Burpees to Bar
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) Banded Hammer Curls
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses
B. "King of the Hil"
In an 18 min Window:
500m Row
25 Wall Balls
8/1
MONDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
12 Shoulder Taps
A. In an 18 min Window:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 85%
5) 2 @ 90%
6) 1 @ 95%
*This includes warm up time
B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(50/35lbs; 10 each arm)
10 Strict Pull-Ups
*Working with only one DB
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges
A. In a 12 min Window:
Back Squat x 5
*4 sec down, 4 sec up
B. "Tag"
In a 20 min Window:
8 Cal Bike
12 DB Deadlifts
8 DB Step-Ups
12 Box Jump Overs
7/30
SATURDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Inchworms
10 Burpees to Bar
A. For Time:
In teams of 2...
2000m Row
*Athletes may only row when partner holds two KB's in Front Rack Position
WHEN CLOCK HITS 12:00...
For Time:
800m Run (together)
120 Alt. DB Snatches (50/25lbs)
WHEN CLOCK HITS 24:00...
For Time:
800m Run (together)
120 Push-Ups
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:
2000m Run (Buy-In)
*200m Intervals until each has done 5
directly into...
AMRAP:
10 Alt. DB Snatches
10 Cal Bike
10 Wall Balls
10 KB Swings
7/29
FRIDAY
HXBXplus
Warm Up
400m Run
*Nasal breathin only
Followed by...
Tabata x 6
1) Air Squats
2) Hollow Hold
3) Deadbugs
A. Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Bulg. Split Squat (left)
4) Bulg. Split Squat (right)
B. Three Rounds for Time:
400m Run
10 Deadlifts (225/155lbs)
15 Toes to Bar
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 15 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*add two reps to both mvnts each round
7/28
THURSDAY
HXBXplus
Warm Up
Two Rounds of:
:30 on/:20 off
1) Paloff Hold (left)
2) Paloff Hold (right)
3) Banded Pull-Aparts
4) HR Push-Ups
A. Three Sets of:
DB Bench Press x 8
Banded Tricep Ext. x 20
B. 15 min AMRAP:
5 Pull-Ups
10 Wall Balls (20/14lbs)
15 Push Press (115/75lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike
A. In a 15 min Window:
Tempo Back Squat x 5
(tempo = 32X1)
*Build as comfortable
B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)
7/27
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Row
2) Empty BB OH Squats
3) Box Jumps
A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 Steps each)
40 Single DB Step-Overs (50/35lbs-24"/20")
80 DU's or 160 SU's
1600m Run
*40 min TIMECAP
HXBX
Warm Up
5 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)
A. Three Sets of:
BB Bench Press x 8
SA DB Kick Backs x 8
(each arm)
B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off
1) Bike or Row
2) AMRAP:
6 SA DB Clean & Jerks
(each arm)
12 Single DB Step-Ups
7/26
TUESDAY
HXBXplus
Warm Up
Two Sets of:
Suitcase DL x 8 each
KB Swings x 15
Broad Jumps x 5
*Allow 5 min to Warm Up Part A
A. Every :90 sec, for 6 Sets:
*Halting Clean DL
+
Clean
+
Jerk
*perform clean pull to mid-thigh, pause 2 sec, then lower bar to ground, pause for 1 sec, then perform the Clean & Jerk/Record heaviest weight
B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toest to Bar
9 G2O
18 Toes to Bar
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
A. 3 x 10:
BB Curls
DB Seasaw Rows
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses
B. "King of the Hill"
In an 18 min Window:
200 Run
12 SA DB Devil's Press
(6 each arm)
24 KB Swings
7/25
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) BB GM's
2) DB Thrusters (light)
*Allow 6-8 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Back Squat
1-3) 4 @ 80%
4-5) 8 @ 70%
B. Two Sets for Max Reps:
Against a 4 min clock...
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
-4 min rest between-
*Score is total # of bar facing burpees over bar
HXBX
Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's
A. In a 10 min Window:
Tempo Deadlifts x 5
(4 sec up, 4 sec down)
B. "Tag"
In a 25 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like
7/23
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Sit
2) HR Push-Ups
3) Cossack Squats
A. "Beach Muscles"
In teams of 2...
You Go, I Go
800m Rum (200m intervals)
immediately into...
20 Rounds of:
(Alt. full rounds)
4 Strict Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
immediately into...
800m Run (200m intervals)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) BW Lunges
A. "Tag"
In a 30 min Window:
400m Run (together)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees
*Split up reps however they'd like
7/22
FRIDAY
HXBXplus
Warm Up
Echo Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) Banded GM's
2) Air Squats
3) DB Rom. DL (light)
*Allow 6 min to Warm Up Part A
A. In a 15 min Window:
Back Squat
1) 8 @ 65%
2) 8 @ 70%
3) 8 @ 75%
4) 4 @ 80%
5) 4 @ 80-85%
B. "Charley Horse"
For Time:
50/40 Cal Bike
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")
*BB is taken from ground
HXBX
Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
One Round of:
Inchworms x 10
Banded GM's x 10
A. Every :90 sec, for 3 Rounds:
:60 on/:30 off
1) BB Strict Press
2) KB Rev. Lunges
3) Box Jumps
B. "Tag"
In a 25 min Window:
2000m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps
10 DB Step-Ups