10/20

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Man Makers

B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

10/19

THURSDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Single Unders
2) Inchworms
3) Burpee Broad Jumps
4) Russian Step-Ups
(:20 sec each leg)
5) Alt. DB Snatches

A. Every 10 min, for 3 Sets:
500m Row
60 DU's
20 Burpee Box Jumps
(24"/20")
400m Run
*Record all 3 times

HXBX

Warm Up
100m Run
*timed to ensure smooth part A
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Turkish Get-Up
[Alt. sides every round]
5) Goblet Squats

10/18

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ empty BB...
Rom. DL x 4
GM's x 4
Back Squat x 4

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 85%
5) 5 @ 80%
6) Max Reps @ 75%

B. In teams of 2...
Six Sets for Time:
20/15 Cal Bike
*Partner 1 on bike can only be working while partner 2 is holding a plank

HXBX

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

*Allow 4 min to Warm Up for Part A

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


B. "Point Breakl"
In an 20 min Window:
16 Wall Balls
20 Single DB Step-Ups
24 Box Jumps
*200m Run at the top of every 5 min including the beginning

10/17

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Squat Clean x 4

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
*Start at 60% and build to a heavy

B. For Time:
400m Run
30 Pull-Ups
30 Power Cleans (135/95lbs)
400m Run

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
BB Curls
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

10/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Split Jerk

A. Every :90 sec, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and receiving position
1-2) 65%
3-4) 70%
5-6) 75%
7-8) 80%

B. Three Sets for Max Calories
In a 3 min Window:
Cal Bike x :60 sec
Strict HSPU x :60 sec
Rest x :60 sec
*One total score of max reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In an 8 min Window:
Back Squat x 6
*Build as comfortable

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Burpee Step-Ups
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]

10/14

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Box Jumps
3) Alt. Rev. Lunges
4) Cossack Squats
5) Hollow Hold
6) Superman Hold

A. 12 min AMRAP:
20/15 Cal Bike
10 Burpee Box Jump-Overs
(24"/20")
-rest 2 min-
12 min AMRAP:
20/15 Cal Row
20 KB Swings (24/16kg)
-rest 2 min-
12 min AMRAP:
400m Run
20 DB Push Presses
(50/35lbs)
*record all 3 scores/stagger class if more than 6

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3500m Row (as a team)
directly into...
AMRAP:
12 DB Box Step-Ups
12 Plate G2O
12 Wall Balls
12 Burpees
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

10/13

FRIDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
One Set of:
KB Windmill x 10
(each side)
KB Sumo DL x 10
KB Step-Ups x 10
(5 each leg)

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps
(24"/20")

B. Three Sets of:
SL DL x 8
(each leg)
BB Hip Thrusts x 8

HXBX

Warm Up
100m Run
*timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) Empty BB GM's

A. In a 9 min Window:
Three Sets (minimum) of:
SL Deadlifts x 8
(each leg)
Banded Pull Thrus x 12

B. "EMOM Mania"
(25 intervals)
:40 on/:20 off
1) 100m Run
2) Burpee Box Jumps
3) Plate Thrusters
4) KB/DB Rev. Lunges
5) Jumping Pull-Ups

10/12

THURSDAY

HXBXplus

Warm Up
50 ft of....
High Knees
Butt Kickers
Over the Fence
(forward)
Over the Fence
(backward)
Bunny Hops
Walking Lunges

A. For Time:
800m Run
80 Jumping Lunges
40 Push-Ups
20 KB Walking Lunges (24/16kg)
400m Run
20 Walking Lunges
40 Push-Ups
80 Jumping Lunges
800m Run

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

A. EMOM x 9
:35 on/:25 off
1) Banded Tricep Ext.
2) Deficit Plate Push-Ups
3) DB Floor Press
directly into...
Three Rounds of:
Medball Partner Tosses

B. "Tag"
In an 18 min Window:
10 DB/BB Hang Squat Cleans
10 Cals (MC)
10 Russian KB Swings
10 DB Rom. DL

10/11

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Ups
2) KB Sumo DL
3) Empty BB OH Hold

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 2 Sets:
Press in Split Jerk Position x 5
immediately into...
Every :90 sec, for 6 Sets:
Split Jerk x 3
*Build as comfotable

B. 12 min AMRAP:
40 DU's
20 Push Presses (95/65lbs)
10 Chest to Bars

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches

10/10

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) Plank Hold
3) Bottom Squat Hold
(w/ KB Goblet)
4) Burpees

*Allow 7 min to Warm Up Part A

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

B. For TIme:
50 Cal Row
50 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
50 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Cobra Pose
3) Banded Muscle Snatch

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip BOR x 8
DB/BB Neg. Curls x 10
(slow as possible on descent)
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
8 Cals (MC)
12 KB Swings
16 DB/BB G2O

10/9

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Clean x 4
Front Squat x 4

A. Every :90 sec, for 7 Sets:
Clean Lift-Off
+
Clean
+
Hang Clean

B. For Time:
9-7-5
Clean (205/145lbs)
[Power or Sqaut]
OR
Scaled Option
For Time:
15 Power Cleans (155/105lbs)
30 Dips
10 Power Cleans
20 Dips
5 Power Cleans
10 Dips

HXBX

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

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run

10/7

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Inchworms
3) Cossack Squats
4) Wall Walks
5) Jumping Pull-Ups
6) Rev. Lunges

A. 35 min AMRAP:
In teams of 2...
10 Bar Muscle-Ups
[or 30 Pull-Ups]
20 DB Box Step-Overs
(50/35lbs; 24"/20")
30 Synchro DB Snatches (50/35lbs)
400m Run (together)
*Divide reps evenly, except run is together

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Wall Balls
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like

10/6

FRIDAY

HXBXplus

Warm Up
20m Run
Followed by...
Tabata x 9
1) Empty BB Back Squat
2) DB Rom DL
3) Banded GM's

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 80-85%
5) 6 @ 75-80%
6) 9 @ 70-75%

B. 9 min AMRAP:
3 Thrusters (135/95lbs)
6 Lat. Burpees over Bar
9 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

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

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) Bike
4) Devil's Press
5) Ab-Mat Sit-Ups

10/5

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Clean Lift-off x 5
Power Clean x 5
Front Squat x 5
Push Press x 5

*Allow 4 min to Warm Up part A

A. Every 2 min, for 8 Sets:
2 Clean Lift-Offs
+
Power Clean
*Lift-off is first portion of the clean, from the ground to the knees. Keep torso angle consistent through all phases of lift-off, 2 sec pause at knees.

B. For Time:
50/35 Cal Bike
25 Ground to OH (135/95lbs)
*split class into 2 heats if there are more than six

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
10 Plank Shoulder Taps

A. In a 9 min Window:
3 x 12 (minimum):
Strict Press
DB Lat. Raise
Banded Pull-Apart
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's

10/4

WEDNESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Lunges
Frog Jumps
Bunny Hops
directly into...
Two Rounds of:
:30 on/:20 off
1) OH Plate Carry
2) Squat Hold (bottom)
3) PVC Pass Throughs

A. Three Rounds for Time:
800m Run
24 Toes-to-Bar
12 OH Squats (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Burpees
2) Plank to Pike
3) Cossack Squat
4) Plate Jumps

A. In a 9 min Window:
Four Sets (minimum) of:
Bent Over Row x 10
Back Squats x 12

B. "Tag"
In a 25 min Window:
6 DB Squat Cleans
12 Cal Row
6 Burpee Box Jumps
12 Wall Balls
200m Run

10/3

TUESDAY

HXBXplus

Warm Up
4 min AMRAP:
5 Burpee Broad Jumps
10 HR Push-Ups
15 Plank to Pikes

A. Every 2 min, for 9 intervals:
1) 5-8 Ring Muscle-Ups
(scale = 12-16 Pull-Ups)
2) 25-50 ft HS Walk
3) Hollow Hold Pulses x :60 sec

B. Two Rounds for Time:
40/30 Cals (MC)
20 Chest-to-Bars
40/30 Cals (MC)
30 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Inchworms

A. In a 9 min Window:
3 x 12 (minimum) of:
Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Hollow Hold Pulses

B. "King of the Hill"
In a 16 min Window:
15 Deficit Push-Ups
30 SA DB Hang C&J's
(15 each arm)
30 Cals (MC)

10/2

MONDAY

HXBXplus

Warm Up
One Set of:
100m Run
10 Burpees
directly into...
EMOM x 8
:40 on/:20 off
1) Box Jumps
2) Row
3) HS Hold (on wall)
4) Alt. DB Snatches
(light)

A. For Time:
800m Run
50 Deadlifts (155/115lbs)
50 Cal Row
50 DB Box Step-Overs
(50/35lbs)
50 Wall Balls (20/14lbs)
800m Run

HXBX

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

A. 6 min AMRAP:
8 Jumping Lunges
12 KB Sumo DL
16 Air Squats

B. "Tag"
In a 30 min Window:
200 Cal Row (Buy-In)
*200 total split between pair
directly into...
AMRAP:
10 Plate G2O
10 Box Jump-Overs
10 Russian KB Swings
10 DB Thrusters
100m Run

9/30

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Air Squats
2) BW Lunges
3) Plank to Pike
4) Hollow Hold
5) Burpee Broad Jump

A.36 min AMRAP:
In teams of 2...
50 Cal Bike
40 Burpee Box Jump Overs
40 DB Front Squats
(50/35lbs)
40 DB Push-Press
800m Run (together)
*Divide reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)
4) Burpees
5) HR Push-Ups
6) Frog Jumps

A. "Tag"
In a 35 min Window:
6 BB/DB Power Cleans
12 Box Jump Overs
6 BB/DB Front Squats
12 Burpees to a Bar
6 BB/DB S2O
200m Run

9/29

FRIDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Lunges
Bunny Hops
directly into...
200m Run

*Allow 8 min to Warm Up/Set Up Part A

A. Every 9 min, for 3 Sets:
500m Row
3 Snatches
@ 70% of 1-RM
400m Run
3 Snatches @ 70%

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 6
@ 4 sec down + up

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Squat Cleans
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

9/28

THURSDAY

HXBXplus

Warm Up
Two Sets of:
15 Air Squats
50ft Farmers Carry
directly into...
Tabata x 6
1) KB Goblet Squat
2) KB Swings (light)
3) Squat Jumps

A. "The Eagle"
Eight Rounds for Max Load:
8 KB Front Squats
20m KB Farmers Carry
*Goal is to pick the heaviest KB's you think you can handle without putting them down for entire 8 rounds; load is KB weight

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...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
200m Run