10/14

FRIDAY

HXBXplus

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

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch

B. 12 min AMRAP:
12 Power Snatches (95/65lbs)
12 Push Presses
12 Box Jumps

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

10/13

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) OH Plate Lunges
3) Cossack Squats

*Allow 5-6 min to Warm Up Part A

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

B. "Muffaletta"
For Time:
1000m Row
30 Toes to Bar
20 Front Squats (155/105lbs)
30 Toes to Bar
1000m Row

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

10/12

WEDNESDAY

HXBXplus

Warm Up
One Set of:
50ft...
High Knees
Butt Kickers
Lunges
Bunny Hops
Followed by...
Tabata x 9
1) KB Swings (light)
2) Hollow Hold
3) Superman Hold

A. Roxy #3
For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Rum
800m Row
800m Run
40/32 Cal Bike
*40 min TIME CAP

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. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to Devil Press

10/11

TUESDAY

HXBXplus

Warm Up
One Set of:
Farmers Carry x 200m
Followed by...
Two Sets of:
Deadbug x 20
KB Sumo DL x 20

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift x 3 @ 85% of 1RM

B. Three Rounds for Time:
24 KB Swings (32/24kg)
12 Alt. Rev. Lunges
(Goblet Hold)
12 Pull-Ups

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) Hollow Hold

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)

10/10

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Pallof Hold (left)
2) Pallof Hold (right)
3) HR Push-Ups
4) Burpees

A. In a 20 min Window:
Find a 1-RM
Bench Press

B. 10 min AMRAP:
5 HSPU's
10 Ring Dips
15 Push-Ups
30 DU's or 60 SU's

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Burpees
16 Box Jump Overs
8 KB Goblet Squats
16 Wall Balls

10/8

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Row x 2 min
KB Suitcase DL x 5 (each)
KB Swings x 10

*Allow 6 min to Warm Up/Set Up Part A

A. Every 6 min, for 5 Sets:
400/350m Row
15 Deadlift (225/155lbs)
50 DU's or 100 SU's

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
200m Run (each)
40 Burpees
80 Air Squats
40 Push-Ups
80 DB Bent Over Row

10/7

FRIDAY

HXBXplus

Warm Up
One Set of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Two Sets of:
Plate OH Rev. Lunges x 10
Broad Jumps x 5

A. For Time:
800m Run
20 G2O (135/95lbs)
20 Front-Racked Alt. Lunges
800m Run
20 Front Racked Alt. Lunges
20 G2O
800m Run

HXBX

Warm Up
20mm Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Air Squats

A. Five Sets of:
Deadlifts x 10
Superman Hold x :20 sec

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

2) AMRAP Style:
8 Alt. DB Snatches
12 Single DB Step-Ups

10/6

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Plank

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Tempo Front Squats
@ 32X1
1) 3 @ 70% of 1RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%

B. For Time:
21-15-9
Cal Bike
Back Squat (135/95lbs)
*Barbell must be taken from ground

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
6 DB DL's
5 DB Hang Cleans
6 DB Push Press

10/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. Five Sets of:
Bench Press x 4
DB Floor Skull Crushers x 12

B. Two Sets for Max Reps...
(8 intervals)
:90 sec on/:30 sec off
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*One score of Max Reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 KB Swings (light)

EMOM x 6
:40 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Banded Pull-Aparts

A. "Tag"
In a 25 min Window:
24 Air Squats
20 Wall Balls
16 DB/KB Alt. Lunges
12 Cals (MC)
8 Burpee Box Jumps

10/4

TUESDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
Power Snatches x 3
Squat Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Halting Snatch DL
+
Snatch
*Build as comfortable/snatch pull to mid thigh w/ 2 sec pause, then lower bar to ground and perform snatch

B. For Time:
15 Snatches (115/75lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Three Sets:
DB Upright Fly's x 12
DB Floor Press x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Heel Touches


B. "Point Break"
In an 21 min Window:
6 DB Devil's Press
8 DB Hang Squat Cleans
10 DB FR Rev. Lunges
*400m Run every 7 min

10/3

MONDAY

HXBXplus

Warm Up
One Round of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
1) Burpees
2) Cossack Squats
3) Inchworms

A. For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
40/32 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
12 Goblet Squats
12 KB Swings
12 Box Jumps
100m Run

10/1

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
DB Suitcase DL x 5 (each)
SA DB Hang C&J x 5 (each)

A. 30 min AMRAP:
25 Cal Row
45 DB Deadlifts (50/35lbs)
25 Cal Row
30 DB Hang C&J (50/35lbs)
25 Cal Row
15 Devil's Press

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. "Tag"
In a 30 min Window:
100m Run
4 Devils Press
6 Push-Ups
8 DB Deadlifts
10 DB Push Press

9/30

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Rom. DL
3) Lat. Burpees over Bar

A. Three Sets of:
Front-Racked Split Squat
x 5 (each leg)
DB Rom. DL x 10

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

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers

A. In a 12 min Window:
Back Squat x 8
*Build as comfortable


B. "Partner Frenzy"
Every 3 min, for 8 Sets:
(24 minutes)
2:30 on/:30 off
1) Row

2) AMRAP Style:
5 DB Front Squats
10 DB Bent Over Row
25 Single Unders

9/29

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Scap Push-Ups x 10
Side Plank x :30 sec

*Allow 6 min to Warm Up/Set Up Part A

A. Five Rounds of:
Against a 4 min clock:
FOR MAX REPS...
400m
40 DU's or 80 SU's
Max reps of Snatch
(135/95lbs)
-rest :90 sec between-
*total of five 4 min windows

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Three Sets of:
Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) Sraight Legged Sit-Ups
2) Single Leg V-Ups
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dball Squats
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Turkish Get-Ups
15 KB Swings
*add one rep (to both sides) on Turkish Get-Ups

9/28

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Thrusters (light)

*Allow 4 min to Set Up Part A

B. 15 min AMRAP:
500m Row
10 Box Jumps
10 DB Push Press (50/35lbs)
-4 min rest-
15 min AMRAP:
30/24 Cal Bike
20 Wall Balls (20/14lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees

A. In a 12 min Window:
DB Floor Press x 8
DB Chest Fly's x 10
*Minimum of 3 sets

B. "Tag"
In a 25 min Window:
12 Push-Ups
12 Air Squats
12 Alt. DB Snatches
12 Wall Balls
200m Row

9/27

TUESDAY

HXBXplus

Warm Up
3 min Row
*Nasal breathing only
Followed by...
Tabata x 6
1) KB Sumo DL
2) Air Squats
3) KB Russian Swings

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift x 3 @ 80% of 1RM

B. For Time:
800m Run
40 Alt. KB Rev. Lunges
(24/16kg; Farmers Hold)
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Jumping Air Squats
3) Scap Push-Ups

A. EMOM x 9
:35 on/:25 off
1) Pull-Ups
2) DB Rev. Fly's
3) BB Bent Over Row
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Heel Touches
3) Hollow Hold

B. "Point Break"
In a 16 min Window:
6 DB Devil's Press
8 DB Step Ups
10 Box Jump Overs
*400m Run every 8 min

9/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.

*Allow 4 min to Set Up Part A

A. Every 2 min, for 6 Sets:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 HSPU's
9 Burpees to a Bar
12 Toes to Bar

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats

A. Every :90 sec, for 6 Sets:
Deadlifts x 8
*Build as comfortable

B. "Partner Frenzy"
Every 3 min, for 8 Sets
(24 minutes):
2:30 on/:30 off

1) Row

2) AMRAP Style:
5 DB Hang Squat Cleans
10 Alt. Single DB Lunges
*Members can hold DB however they'd like

9/24

SATURDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges

A. Five Rounds for Time:
400m Run
30 KB Swings (24/16kg)
20 KB Step-Overs
(24"/20";24/16kg)

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

9/23

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Pallof Press (left)
2) Pallof Press (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kipping x 10
DB Goblet Squats x 10

*Allow 4-5 min to Warm Up Part A

A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks

9/22

THURSDAY

HXBXplus

Warm Up
Group 1)
Two Sets of:
KB Deadlifts x 5 (each)
KB Carry x 50ft (each)
Group 2)
Two Sets of:
Bike x :60 sec
KB Sumo DL x 12

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlift x 3 @ 77.5% of 1-RM

B. Five Rounds for Time:
15/12 Cal Bike
10 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row