7/21

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Box Step-Ups
2) KB Sumo DL
3) Plank

A. In a 15 min Window:
Deadlifts x 6
*build to heaviest set possible

B. 10 min AMRAP:
40 DU's
20 Alt. Pistols
10 Burpee Box Jumps (24"/20")

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Cossack Squats
2) HR Push-Ups
3) Superman Pulses

A. In a 12 min Window:
Deadlift x 8
Heel Raised Goblet Squats x 20

B. "Tag"
In a 20 min Window:
6 Cal Row
6 Burpees over Row
6 Devils Press
6 DB Deadlifts
6 DB Push Press

7/20THURSDAYHXBXplus

Warm Up
200m Run
Followed by...
One Set of:
BW Walking Lunge x 10
Cossack Squat x 10
Scap Pull-Up x 10

*Allow 4 min to Set Up Part A

A. Every 10 min, for 4 Sets:
1000m Row
20 Box Jumps (24"/20")
10 Wall Walks
5 Ring Muscle-Ups
(scale = 10 Pull-Ups)

HXBX

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

A. In a 9 min Window:
4 x 8 (minimum):
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 2 Sit-Ups each round
-3 min rest-
In an 9 min Window:
6 Cal Bike
6 Burpee Box Jumps
*add 2 reps to both each round

7/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Supinated Static Hang
3) OH Plate Hold

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Push Press x 6
*build to heaviest set possible

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Hip Thrust x 8
-rest :90 sec-
In a 6 min Window:
Bench Press x 8

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Single DB Step-Ups

7/18

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Banded Muscle Snatch
3) Burpee Broad Jump

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

A. Every 4 min, for 8 Sets:
500m Row
3 Snatches
*score is max load; only 3 attempts per round

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks
(hanging or on ground)

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 3 min-
In a 9 min Window:
200m Run
50 SU's
*Add 10 SU's each round

7/17

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Gorup 2)
2 min AMRAP:
3 Inchworms
6 Lat. Lunges
9 Air Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 5
Front Squat x 5
GM x 5
Back Squat x 5

A. In a 25 min Window:
Find a 1RM
Back Squat

B. "AB-3"
For Max Calories:
3 min Bike

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) BW Lunges
2) Inchworms
3) Cossack Squats

A. In a 10 min Window:
Back Squat x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
20 Air Squats
20 Wall Balls
20 KB Lunges
(farmers hold; alt. legs)
200m Run

7/14

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Clean Grip Rom. DL x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Tall Jerk x 5
Split Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean & Jerk x 2
*goal is to build to around 85% by set 8

B. 12 min AMRAP:
20/15 Cal Bike
10 Pull-Ups
5 G2O (135/95lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) DB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Back Squats (light)
2) Rom. DL
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats

7/13

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Superman Pulses
3) BW Lunges
4) Hollow Hold
5) Cossack Squats

A. Four Sets of:
BB Hip Thrusts x 8
*Iso-hold on last rep for 15 sec

B. For Time:
100 DU's
75 KB Sumo DL (32/24kg)
50 KB Walking Lunges
(goblet hold)
25 Single KB Box Step-Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 9 min Window:
Three Sets (minimum) of:
Supinated Bent Over Row x 6
Banded Sissy Squats x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round

7/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Lat. Burpees over Bar
2) Box Jumps
3) Jumping Pull-Ups

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Wall Balls
*RETEST from 02/06/23

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 10 min Window:
Three Sets (minimum) of:
DB Shoulder Fly's x 10
DB/BB Shrugs x 15
Banded Pull-Aparts x 20

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder

7/11

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
5 Rom. DL
5 Front Squat
5 Back Squat

A. In a 15 min Window:
Build to 90-95% on
Back Squat
immediately into...
EMOM x 8
1 Back Squat
@ 65-75%

B. For Time:
750m Row
40 Double KB Front Squats
(24/16kg)
400m Run

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. In a 10 min Window:
Four Sets of (minimum):
Bench Press x 8
(1 sec pause at bottom)
DB Kick Backs x 12
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
18 Push-Ups
24 Alt. DB Snatches
30 Cals (MC)

7/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Dive Bomber Push-Ups
2) Static Hang
3) OH Plate Hold

A. In a 15 min Window:
Strict Press
1) 5 @ 60-70%
2) 5 @ 65-75%
3) 5 @ 70-80%
4) 5 @ 75-85%
5) 5 @ 75+%
*Includes Warm Up Time

B. 15 min AMRAP:
3 Wall Walks
6 DB Floor Press (50/35lbs)
12/9 Cal Row
30 DU's

HXBX

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

A. EMOM x 9
:40 on/:20 off
1) DB Box Step-Ups
2) Squats @ 41X1
(Goblet Hold)
3) Lat Lunges
(Goblet Hold)

B. "Tag"
In a 24 min WIndow:
8 Devil's Press
10 Box Jump Overs
12 KB Swings
200m Run

7/8

SATURDAY

HXBXplus

Warm Up
Tabata x 18
1) Burpees
2) Inchworms
3) Hollow Hold
4) Side Plank (left)
5) Side Plank (right)
6) Cossack Squats

A. 9 min AMRAP:
12/9 Cal Row
9 Devil's Press
-rest 3 min-
9 min AMRAP:
12/9 Cal Bike
12 SA DB Push Press
(6 each arm)
-rest 3 min-
9 min AMRAP:
200m Run
9 Burpees to Bar
*Stagger class to start on different AMRAPs if you have more than 6 in class

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:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
200m Run

7/7

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Frog Jumps
Bear Crawl
Over the Fence (forward)
Over the Fence (backward)

*Allow 5 min to Warm Up/Set Up Part A

A. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 Box Jumps (24"/20")
10 Pull-Ups

HXBX

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

A. In a 12 min Window:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

7/6

THURSDAY

HXBXplus

Warm Up
Group 1)
BIke x 3 min
Group 2)
3 min AMRAP:
Superman Pulses x 8
BW Lunges x 16

A. In a 20 min WIndow:
Back Squat
1) 4 @ 75%
2) 3 @ 80%
3) 3 @ 85%
4) 1 @ 90%
5) 10 @ 70%
6) 10 @ 75%
*includes warm up time

B. Three Rounds for Time:
500m Row
20 KB Walking Lunges
(Farmers Hold; 24/16kg)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum):
Strict Press x 8
DB Floor Press x 12
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 Thrusters
*add one rep to both mvnts each round

7/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
Dive Bomber Push-Ups x 3
Plate G2O x 6
Plate OH Hold x :30 sec

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 70-80%

B. Three Rounds of:
Against a 4 min clock...
400m Run
Max DU's in remaining time
-2 min rest-
*3 scores of max reps

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 chin-ups between each set

B. "King of the Hill"
In a 16 min Window:
16 SA DB Devil's Press
(8 each arm)
16 SA DB Hang C&J
(8 each arm)
32 SU's

7/4

TUESDAY

HXBXplus

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O
17 Wall Balls
76 SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

HXBX

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O
17 Wall Balls
76 SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

7/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. In a 20 minute Window:
Establish a 1-RM
Clean & Jerk

B. "Grettel"
Ten Rounds for Time:
3 Clean & Jerks (135/95lbs)
3 Bar Facing Burpees

HXBX

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

A. In a 12 min Window:
Back Squat x 6
@41X1

B. "Level Up"
In a 15 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round

7/1

SATURDAY

HXBXplus

Warm Up
800m Run
*conversational pace
Followed by...
Tabata x 6
1) Dive Bomber Push-Ups
2) Handstand Hold
3) Scap Pull-Ups

A. Against a 30 min clock...
1000m Row (Buy-In)
immediately into...
AMRAP:
5 Bar Muscle-Ups
[scale= 10 pull-ups]
10 HSPU's
15 KB Swings (24/16kg)
20 Alt. PIstols

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 35 min Window:
10 Squat Cleans
10 Shoulder to OH
10 Cals (MC)
10 KB Swings
10 Push-Ups
200m Run

6/30

FRIDAY

HXBXplus

Warm Up
One Round of:
200m Run
Walking Lunge x 10
Air Squat x 10

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 @ 75%
3) 2 @ 85%
4-5) 2 @ 90%
6) 10 @ 70%

B. Five Rounds of:
:90 sec on/:90 sec off
8 Burpee Box Jump Overs (24"/20")
Max reps of Double KB Front Squats
(24/16kg)
*One total Score

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 10 min Window:
3 x 12
DB Upright Rows
Back Squats

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

C. "Pipeline"
4 minutes

6/29

THURSDAY

HXBXplus

Warm Up
200m Row
Goblet Squat Hold x :30 sec
DB Suitcase Carry x 50 ft
(each arm)
DB SA OH Carry x :50 ft
(each arm)

A. Every 10 min, for 4 Sets:
500m Row
12 DB Shoulder to OH
(50/35lbs)
12 DB Devil's Press
30/20 Cal BIke

HXBX

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

A. In a 12 min Window:
Sumo Deadlifts x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Flutter Kicks

B. "Level Up"
In an 8 min Window:
100m Run
10 DB Alt. Snatches
*add 2 snatches each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dball Power Cleans
*add one rep to both each round

6/28

WEDNESDAY

HXBXplus

Warm Up
40m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 3
Power Snsatch x 3
Squat Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up/ Set Up Part A

A. Every 4 min, for 8 Sets:
400m Run
10 Toes to Bar
3 Snatches
*You get 3 attempts, but may adjust loads. Add up all successful lifts.

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. Four Sets of:
DB Floor Press x 8
Banded Tricep Ext. x 12

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jump Overs