8/30
WEDNESDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Box Jumps
3) SU's
*Allow 5 min to Set Up Part A
A. 30 min AMRAP:
40/30 Cal Row
40 DU's
30 Alt. BB Lunges
(95/65lbs; front rack)
30 Push-Ups
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms
A. In a 9 min Window:
Three Sets (minimum) of:
DB Chest Fly's x 10
Banded Tricep Ext. x 12
B. "Tag"
In a 24 min Window:
200m Run
10 Wall Balls
10 Push-Ups
10 Hang Power Cleans
(DB/BB)
10 Cals (MC)
8/29
TUESDAY
HXBXplus
Warm Up
Two Sets of:
Bike or Row x 2 min
Plank x :30 sec
*Allow 6 min to Warm Up Part A
A. Every :90 sec, for 6 Sets:
Front Squats
1) 3 @ 70%
2) 2 @ 75%
3) 1 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 1 @ 90%
B. "Charley Horse"
For TIme:
50/40 Cal Bike
(or 70/60 Cal Row)
25 Font Squats (175/115lbs)
25 Burpee Box Jumps
(24"/20")
HXBX
Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups
A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Straight Legged Sit-Ups
3) KB Curtsy Lunges
4) SL V-Ups
5) Dballs Over the Shoulder
8/28
MONDAY
HXBXplus
Warm Up
Two Rounds of:
200m Run
KB Windmill x 5
(each arm)
A. In an 18 min Window:
Bench Press
1) 5 @ 70%
2) 3 @ 75%
3) 1 @ 80%
4) 5 @ 75%
5) 3 @ 80%
6) 1 @ 85%
7) 5 @ 80%
8) 3 @ 85%
9) 1 @ 90%
*Includes warm up time
B. Four Rounds for Time:
400m Run
10 SA DB Push Press
(50/35lbs); left)
10 SA DB Push Press
(right)
HXBX
Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms
A. In a 15 min Window:
10-9-8...1
Back Squat
*5 Banded Rotations between
(each direction)
B. "Tag"
In a 20 min Window:
8 Cal Row
8 Burpee Box Jump Overs
8 DB Front Squats
8 DB Thrusters
NO CLASSES
8/25
FRIDAY
HXBXplus
Warm Up
Tabata x 9
w/ an empty BB...
1) Lat. Burpees over Bar
2) Squat Cleans
3) Thrusters
A. In an 18 min Window:
Front Squat
1) 3 @ 65%
2) 2 @ 70%
3) 1 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 90%
*Includes warm up time
B. "Deceit"
For Time:
1000m Row
40 Double KB OH Walking Lunges
(24/16kg)
HXBX
Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers
A. In a 12 min Window:
Four Sets (minimum):
Deadlifts x 8
DB Hip Thrusts x 8
B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style:
(in remaining time)
12 KB Swings
8 Burpee Box Jumps
4 Turkish Get-Ups
(4 each arm)
8/24
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
Three Rounds of:
HR Push-Ups x 6
OH Plate Hold x :15 sec
*Allow 5 min to Set Up Part A
A. Every 4 min, for 8 Sets:
400m Run
8 Shoulder to OH
(155/105lbs)
*record all 8 times
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:
12 SA DB C&J's
(6 each arm)
24 Air Squats
12 Wall Balls
200m Row
8/23
WEDNESDAY
HXBXplus
Warm Up
100m Farmers Carry
Followed by...
Two Rounds of:
8 KB Sumo DL
12 Russian Swings
*Allow 8 min to Warm Up Part A
A. EMOM x 10
Deadlift x 2
@ 80% of 1RM
B. 12 min AMRAP:
30 DU's
12 DB Burpee Deadlifts
(50/35lbs)
12 Toes-to-Bar
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups
A. In a 10 min Window:
Four Sets (minimum) of:
Back Squats x 8
Pistol Squats x 16
(from box or using band)
B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Squats
*add one rep to dball squats
8/22
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
8 Pull-Ups
8 Wall Balls
*Allow 5 min to Set Up Part A
A. "Cannonball Run"
For Time:
800m Burden Run
(w/ medicine ball)
40 Pull-Ups
40 Wall Balls (20/14lbs)
800m Burden Run
(w/ medicine ball)
40 Wall Balls
40 Pull-Ups
800m Burden Run
(w/ medicine ball)
HXBX
Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra
A. In an 9 min Window:
Three Sets (minimum):
BB Rev. Grip Bent Over Row x 8
DB Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Toe Touches
B. "Point Break"
In an 18 min Window:
5 Devil's Press
10 Cals (MC)
20 Russian KB Swings
*16 Single Leg V-Ups at the top of every 3 min
8/21MONDAYHXBXplus
Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Alt. DB Snatches (light)
directly into...
One Round of:
Snatch Grip DL x 4
Snatch Grip Shrug x 4
Snatch Grip High Pull x 4
Power Snatch x 4
Squat Snatch x 4
*Allow 5 min to Warm Up Part A
A. Every :90 sec, for 5 Sets:
Snatch Grtip DL
+
Snatch Pull
+
Snatch
@ 80-90% of 1RM
B. Every 4 min, for 4 Sets:
25/20 Cal Row
(or 20/16 Cal Bike)
10 Power Snatches (135/95lbs)
*record all 4 times
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike
A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set
B. "Tag"
In a 20 min Window:
100m Run
8 Single DB Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Goblet Hold Lunges
8/19
SATURDAY
HXBXplus
Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) DB Man Makers (light)
3) Box Step-Ups
4) Hollow Pulses
A. In teams of 2...
30 min AMRAP:
*You Go, I Go Fashion
350m Row
8 DB Hang Squat Cleans
(50/35lbs)
4 Bar Muscle-Ups
(scale= 8 Pull-Ups)
8 Single DB Step-Ups
(50/35lbs; 24"/20")
4 DB Hang Snatches
(each arm)
HXBX
Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row
A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls
B. "Tag"
In a 40 min Window:
1000m Row
100 Wall Balls
100 Alt. DB Snatches
1000 Single Unders
*Members can split up reps however they would like
8/18
FRIDAY
HXBXplus
Warm Up
Two Rounds of:
200m Run
10 HR Push-Ups
10 SL V-Ups
*Allow 5 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 75-80% of 1RM
B. For Time:
800m Run
40 Handstand Push-Ups
40 Ring Dips
800m Run
HXBX
Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10
A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB DL
(:30 each leg)
2) BB Hip Thrusts
(from floor)
B. "Tag"
In a 20 min Window:
12 DB Hang Squat Cleans
12 Burpee Box Jumps
12 Deadlifts
200m Run
8/17
THURSDAY
HXBXplus
Warm Up
Group 1)
Bike x :90 sec
(:30 legs only, :30 arms only, :30 arms & legs)
Group 2)
:90 sec AMRAP:
5 DB RDL's
:15 sec Cobra Pose
*Allow 6-8 min to Warm Up Part A
A. EMOM x 10:
Deadlift x 2
@ 70-75% of 1RM
B. Every 3 min, for 5 Sets:
18/12 Cal Bike
20 KB Walking Lunges
(24/16kg; Farmers Hold)
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
DB/KB 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 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups
8/16
WEDNESDAY
HXBXplus
Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) DB Thrusters (light)
4) Devils Press (light)
5) Hollow Hold
6) Superman Pulses
A. Every 12 min, for 3 Sets:
1000m Row
20 Burpees over Row
10 Pull-Ups
10 DB Thrusters (50/35lbs)
5 Devil's Press
HXBX
Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5
A. In a 10 min Window:Three Sets (minimum):
BB Squat Cleans x 6
Dball Rom. DL x 9
DB Upright Rows x 12
B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) DB/KB Push Press
3) Bike
4) Air Squats
5) Dballs over the Shoulder
8/15
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip DL x 4
Snatch Grip High Pull x 4
Muscle Snatch x 4
High Hang Snatch x 4
A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*perform high hang snatch, followed by a snatch from floor
B. Every 4 min, for 4 Rounds:
200m Run
10 Toes-to-Bar
10 Hang Power Snatches (115/75lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose
A. In a 9 min Window:
4 x 8 (minimum):
Close Grip Bench Press
Banded Tricep Ext.
(w 2 sec pause at bottom)
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:20 off
1) Hollow Pulses
2) Plank
B. "King of the Hill"
20 min AMRAP
10 Push-Ups
15 DB Floor Press
20 KB Swings
200m Run
8/14
MONDAYHXBXplus
Warm Up
500m Row
Followed by...
Two Rounds of:
10 Medball Thrusters
10 Medball Lunges
10 Wall Balls
A. In teams of 2...
Three Rounds (each) for Time:
50 Wall Balls (20/14lbs)
*Partner A completes all 50, before Partner B completes 50
B. Four Sets of:
Bulg. Split Squats x 8
(each leg)
SA DB Row x 8
(each arm)
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 24 min Window:
100 Cal Bike (Buy-In)
*100 total split between pair
directly into...
AMRAP:
8 DB Step-Ups
12 Box Jump Overs
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)
8/12
SATURDAY
HXBXplus
Warm Up
400m Run
Followed by....
Tabata x 6
1) BW Walking Lunges
2) Cossack Squats
3) Scap Pull-Ups
A. 40 min AMRAP:
In teams of 2...
6 Pull-Ups
12 Push-Ups
12 Thrusters (95/65lbs)
*Alternating full rounds; at the top of every 10 min including beginning of workout partners must complete 400m Run together
HXBX
Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold
A. "Tag"
In a 35 min Window:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 Burpees to Bar
200m Run
12 Wall Balls
12 Box Jumps
8/11
FRIDAY
HXBXplus
Warm Up
EMOM x 8
:40 on/:20 off
1) Step Ups
2) DB Rom. DL's (light)
3) Dball Power Cleans
4) Deadbugs
A. In a 16 min Window:
Deadlift
1) 5 @ 50% of 3RM
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Test new 3RM
6) Test new 3RM
*this includes warm up time
B. Four Rounds of:
Against a 3 min clock...
6 Burpee Box Jumps
(24"/20")
12 Alt. DB Snatches
(50/35lbs)
*record all 4 times
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Hollow Hold
A. 3 x 12:
BB Upright Rows
Sissy Squats
Leg Pulses
B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 Deadlifts
10 SA DB Hang C&J's
(5 each arm)
100m Run
8/10
THURSDAY
HXBXplus
Warm Up
50ft of...
High Knees
Butt Kickers
Over the Fence (forward)
Over the Fence (backward)
Bunny Hops
Walking Lunges
*Allow 5 min to Warm Up/Set Up Part A
A. For Time:
800m Run
40 KB Walking Lunges
(24/16kg; Farmer Carry)
40 Pull-Ups
800m Run
40 Pull-Ups
40 KB Walking Lunges
800m Run
HXBX
Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) Banded GM's
3) Cobra Pose
A. Three Rounds of:
DB/KB CurtsyLunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks
B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
8/9
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip Shrugs x 3
Snatch Grip High Pulls x 3
High Hang Squat Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3
*Allow 6 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
High Hang Squat Snatch
+
Hang Squat Snatch
@ 60-70% of 1RM
*Pause 2 sec in recieving position and ensure good weight distribution before standing
B. 10 min AMRAP:
10 DU's
1 Power Snatch (115/75lbs)
20 DU's
2 Power Snatches
30 DU's
3 Power Snatches
and so on...
(scale= 20 SU's, 40 SU's, etc)
*record total reps
HXBX
Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike
A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Hollow Rocks x :15 sec
B. "Tag"
In a 20 min Window:
200m Run
8 Burpee Box Jumps
8 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
8 Cals (MC)
8/8
TUESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Cossack Squats
3) Deadbugs
A. In a 15 min Window:
Establish a 1RM...
Tempo Front Squat
@ 32X1
B. ".50 Caliber"
For Time:
50/40 Cal Row
50 Wall Balls (20/14lbs)
50/35 Cal Bike
50 Wall Balls
HXBX
Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups
A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses
B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Devil's Press
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Step-Ups
*add two reps to Dball Step Ups every round