11/30

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB Carry x 50ft (each)

*Allow 6-8 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
(4 each)

1) 400m Run
10 Deadlifts (225/155lbs)

2) 250/200m Row
12 DB Box Step-Overs (50/35lbs)

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 (minimum) of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run

11/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Snatch x 5
Power Snatch x 5
Squat Snatch x 5
OH Squat x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Snatch
*Start around 60% of 1RM

B. For Time:
50 Cal Bike or 75 Cal Row
30 Bar Facing Burpees
15 Hang Power Snatches (135/95lbs)

HXBX

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

A. In a 12 min Window:
Four Sets (minimum) of:
Rev. Grip BOR x 8
DB Hammer Curls x 12
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:
75 Cals (MC-Buy In)
directly into...
AMRAP:
20 Alt. DB Snatches
40 Wall Balls

11/28

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Cossack Squats

A. In a 20 minute Window:
Establish a 1RM
Front Squat

B. Every 4 min, for 4 Sets:
300/250m Row
25 Wall Ball Shots

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 9
:35 on/:25 off
1) DB Front Squats
2) KB Rom. Deadlifts
3) DB Split Squats
(:20 sec each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs

11/26

SATURDAY

NO CLASSES

11/25

FRIDAY

NO CLASSES

11/24

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Air Squats
3) Side Plank (left)
4) Side Plank (right)
5) Plate Hold
6) OH Plate Hold

A. "Thanksgiving Sampler"
40 min AMRAP:
In teams of 2...
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
directly into...
4 Rounds of:
8 HSPU's
15 KB Swings (24/16kg)
directly into...
3 Rounds of:
15 Box Jumps
15 Knees-to-elbows
directly into...
2 Rounds of:
20 Wall Balls
30 Sit-Ups
directly into...
1 Round of:
50 Burpees
*Break reps up however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) BW Rev. Lunges
3) Hollow Hold

A. "Tag"
40 min AMRAP:
100 Box Jump Overs
100 Wall Balls
100 Plate G2O
100 KB Swings
400m Run (together)

11/23

WEDNESDAY

HXBXplus

Warm Up
KB Farmers Carry x 100m
Followed by...
Two Sets of:
KB Suitcase DL x 5 (each)
KB SA Russian Swing x 5
(each)

A. In a 20 min Window:
Establish a 1RM
Deadlift

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump Overs
(24"/20")

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Air Squats
3) Rev. Lunges

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

11/22

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Burpees to Bar
3) Plank to Pike

*Allow 5 min to Warm Up Part A

A. Every :90 sec, 5 Sets:
Bench Press x 3 @ 75% of 1RM

B. Five Rounds for Time:
30 DU's or 60 SU's
10 DB Push Presses (50/35lbs)
10 Toes to Bar

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Bent Over Row
2) BB Curls
3) DB Floor Press
4) BB Floor Skull Crushers

B. "Partner Frenzy"
2:30 on/:30 off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats

11/21

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Medball OH Alt. Lunge x 20
Broad Jumps x 5

*Allow 6 min to Warm Up Part A

A. EMOM x 10
Snatch
1-5) 2 @ 70% of 1RM
6-10) 1 @ 75%

B. Five Rounds for Time:
20 Wall Balls (20/14lbs)
5 Squat Snatches (135/95lbs)

HXBX

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

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

B. "Tag"
In a 20 in Window:
8 Lat. Burpees over Bar
12 Alt. DB Snatches
16 Air Squats
200m Run

11/19

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft
KB Push Press x 5 (each)

A. 40 min AMRAP:
In teams of 2...
400m Run (together)
20 DB Walking Lunges
(50/35lbs)
20 DB Floor Presses
10 Devil's Presses
*You Go, I Go Fashion (other than run)

HXBX

Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Push-Ups
200m Run

11/18

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) SU's
2) KB Sumo DL
3) Banded GM's

A. In a 20 min Window:
Five Sets of:
Deadlift x 2 @ 90%
*Includes warm up time

B. 10 min AMRAP:
40 DU's or 80 SU's
20 Alt. Pistols

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB SA Hang Clean & Jerk
(each arm)
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run

11/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
5 Burpee Pull-Ups
10 Empty BB Power Cleans

*Allow 5 min to Warm Up for Part A

A. "Winfield"
Every 8 min, for 4 Sets:
600m Run
20 Pull-Ups
10 Power Cleans (175/125lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Deadlift x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals

11/16

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
KB Goblet Squats x 6
KB Swings x 12

A. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

B. Three Sets of:
Bulg. Split Squats x 8 (each)
Strict HSPU's x 8

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
DB Shoulder Fly's
DB Shrugs
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)

11/15

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Burpees to Bar

A. Two Sets for Max Reps:
(8 Intervals)
3 min on/:90 sec off
1) Cal Bike
2) Wall Walks
3) Cal Row
4) Burpee Box Jump-Overs
*3 min for max reps at each station with a :90 sec break between each/One max score

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round

11/14

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
KB Suitcase Carry x 50ft
SA DB Push Press x 8 (each)

A. Five Sets of:
Seated DB Strict Press x 8
Lat. DB Raise x 8

B. 12 min AMRAP:
4 DB Devil Press (50/35lbs)
8 Toes to Bar
12 DB Push Press (50/35lbs)

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats

11/12

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Farmers Carry x 100m

A. "LFGSD"
In teams of two, alternate complete rounds...
40 min AMRAP:
12 Walking Lunges (24/16kg)
200m Run
10 Pull-Ups
12 Walking Lunges

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
:20 on/:10 off
1) High Knees
2) Shoulder Circles (forward)
2) Air Squats
3) Shoulder Circles (backward)

A. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
While Partner 2 completes...
AMRAP Style:
SA KB Bent Over Row x 6
SA KB Russian Swings x 8
KB DL x 10

11/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpees to a Plate
6 Plate Thrusters
9 Plate G20

A. In an 18 min Window:
Front Squats
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%
*Window includes Warm Up Time

B.18 min AMRAP:
In teams of 2...
"You Go, I Go Fashion"
12 Cal Bike
12 Front Squats (95/65lbs)
24 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Cossack Squats

A. In an 8 min Window:
3x8
DB Split Squats @ 3s down
DB Rom. DL @ 4s down/up

B. "Level Up"
In a 30 min Window:
10 Cal Row
10 SA KB OH Rev. Lunge
(5 each arm)
10 Box Jump Overs
10 Single KB Step-Ups
200m Run

11/10

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Empty BB Hang Snatch
3) Burpees

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 4 Sets:
Hang Snatch
+
Snatch
1-2) 1 @ 80% of 1RM
3-4) 1 @ 85%

B. Five Rounds for Time:
10 Hang Power Snatches (95/65)
30 DU's or 60 SU's

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Cobra
3) Scap Push-Ups
4) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB Bent Over Row
*5 V-Ups between each set

B. "King of the Hill"
In an 18 min Window:
10 Man Maker's
20 Cals (MC)
10 Double DB Snatch
20 Cals (MC)

11/9

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
Bike x 2 min
Followed by...
Two Sets of:
Kip Swings x 10
Handstand Hold x :30 sec
Double DB DL x 10 Reps

A. Every 2 min, for 15 Sets:
1) 400/300m Row
2) 5 Wall Walks
3) 25/20 Cal Bike
4) 20 Toes to Bar
5) 12 Devil's Press (50/35lbs

)HXBX

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. Four Sets of:
Strict Press x 8
DB Shrugs x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Devils Press
3) Dballs over the Shoulder
4) Wall Balls

11/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Waiters Walk x 50ft
SA KB Push Press x 8 (each)

A. In a 12 min Window:
Strict Press x 8
8RM from Last Week
1-2) 90-95%
3-4) 85-90%
5) Max Reps @ 85%

B. "Strict JT"
21-15-9
Strict HSPU's
Strict Ring Dips
Strict Push-Ups

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Burpees

A. 3x8
Bench Press
DB Floor Skull Crushers
Banded Push-Ups
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 SA DB Clean & Jerks (each)
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round