8/22

MONDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 4
1) Empty BB GM's
2) Cossack Squats

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1-3) 2 @ 88-90%
4-6) 4 @ 80-83%

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

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats

8/20

SATURDAY

HXBXplus

Warm Up
Row x 500m
Followed by...
Two sets of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrug x 5
Clean High Pull x 5
Power Clean x 5
Squat Clean x 5

*Allow 6 min to Warm Up Part A

A. 30 min AMRAP:
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Jumping Air Squats
3) Burpees

A. "Tag"
In a 40 min Window:
400m Run (together)
40 Alt. Snatches
40 Burpee Box Jumps
40 KB Swings
40 Cals (MC)

8/19

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Air Squats x 15
SU's x 30
Plank x :30 sec

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Hang Snatch
+
OH Squat
*Build to establish heavy

B. Five Rounds for Time:
6 OH Sqauts*
12 Toes to Bar
30 DU's or 60 SU's
*Choose a weight that will challenge you, but you should be able to complete unbroken

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
12 BB/DB Deadlifts
15 BB/DB G2O
18 Cals (MC)

8/18

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) Glute Bridges
3) Inchworms

*Allow 4 min to Set Up/Warm Up Part A

A. Every :90 sec, for 3 Sets:
(12 Intervals)
:60/:30
1) BB Hip Thrusts
2) Banded Hamstring Curls
3) Hollow Hold Pulses
4) DB Bent Over Row

B. For Max Reps:
In a 4 min Window...
DB Box Step-Overs
(50/35lbs)
-2 min rest-
For Max Reps:
In a 4 min Window...
Cal Row
*Record 2 scores of Max Reps

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. Four Sets:
Strict Press x 8
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike
5 BB/DB Thrusters
*add one to both mvnts

8/17

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Bike
2) Box Jumps
3) Empty BB GM's
*Allow 10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 3 @ 85-88%
4-5) 6 @ 75-78%

B. Five Sets of:
In a 3 min Window...
12 Burpee Box Jump Overs (24"/20")
20 Wall Ball Shots (20/14lbs)
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 4
1) Plank (on hands)
2) HR Push-Ups

A. In an 10 Window:
Bench Press x 10
DB Tricep Kick Backs x 10
*Quality Sets in 10 minutes

B. "Tag"
In a 20 min Window:
5 Pull-Ups
5 Push-Ups
5 Burpees
10 Cal Row
5 Dballs Over Shoulder
5 KB Swing+Squat
5 Plate G2O
100m Run

8/16

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpee Pull-Ups
10 Alt. DB Snatches (light)

A. For Max Reps:
:60 sec on/:30 off
1) Pull-Ups
2) HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)
5) Box Dips

B. EMOM x 20
60% of reps achieved in Part A
1) Pull-Ups
2) HSPU's
3) Cal Row
4) Alt. DB Snatches
5) Box Dips

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Plank
3) Butt Kickers
4) Mountain Climbers

A. EMOM x 6
:35 on/:25 off
1) DB Seasaw Row
2) Banded Pull-Aparts
directly into...
EMOM x 4
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
6 Devil Press
9 DB Hang Power Cleans
12 DB Push Press
15 Cals (MC)
*Most time spent in YZ

8/15

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
SU's x 50
Bodyweight Lunges x 25

A. Five Rounds for Time:
50 DU's or 100 SU's
400m Run
30/22 Cal Bike
20 Walking Lunges
(24/16kg; Farmers Hold)
*40 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

*Allow 4-5 minutes to warm up DL

A. Every :90 sec, for 6 Rounds:
Deadlifts x 5
*build as comfortable

B. "Tag"
In a 20 min Window:
4 DB Hang Clean & Jerks (each arm)
6 Dball Box Jump Overs
8 Alt. DB Snatches
100m Run

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