6/21

MONDAY

HXBXplus

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

A. Every :90 sec, for 6 Rounds:
Deadlift x 8
*build as comfortable

B. 16 min AMRAP:
20 Cal Row or 15 Cal Bike
20 Alt. DB Snatches (50/35lbs)
20 Wall Balls (20/14lbs)

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 6
*build as comfortable

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

6/19

SATURDAY

HXBXplus

Tabata x 16
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
200m Run
12 Deadlifts (115/75lbs)
9 Hang Cleans
6 Front Squats
*You Go, I Go Fashion

HXBX

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

A. "Tag"
In a 40 min Window:
400m Run (together)
40 Alt. Snatches
40 Burpee Box Jumps
40 KB Swings
40 Cals (MC)

6/18

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:35 on/:25 off
1) Wall Slides
2) Paloff Hold Rev. Lunges
3) Banded GM's

A. Every :90 sec, for 5 Sets:
Strict Press
1) 5 Reps @ 70%
2) 4 Reps @ 75%
3) 3 Reps @ 80%
4) 2 Reps @ 85%
5) 1 Rep @ 90%

B. 12 min AMRAP:
9 Devil's Press (50/35lbs)
12 DB Box Step-Overs
15 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

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

B. "King of the Hill"
In an 18 min Window:
12 Burpees over Bar
15 BB/DB G2O
18 Cals (MC)

6/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
5 Plank to Pike
10 KB Swings (light)

A. "Nate Jr."
15 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (24/16kg)
or
15 min AMRAP:
8 Pull-Ups
8 Pike Push-Ups
8 KB Swings (24/16kg)

B. Three Sets:
SL Hip Bridge x 12 (each)
BB Bent Over Row x 8

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. A. Five Sets:
Strict Press x 6
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike/SkiErg
5 BB/DB Thrusters
*add one to both mvnts

6/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Banded Paloff (left)
2) Banded Paloff (right)
3) Burpees
4) Plank to Pike

A. EMOM x 6
:35 on/:25 off
1) Hollow Hold or Rocks
2) Alt. Single Leg V-Ups
3) Plank

A. Five Rounds for Time:
50 Cal Row or 40 Cal Bike
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups
*40 min TIME CAP

HXBX

Warm Up
100m Run
Tabata x 4
1) Plank (on hands)
2) HR Push-Ups

A. In an 8 min Window:
3 x 10
Bench Press
DB Tricep Kick Backs

B. "Tag"
In a 30 min Window:
5 Pull-Ups
5 Push-Ups
5 Burpees
10 Cal Row
5 Dballs Over Shoulder
5 KB Swing+Squat
5 Plate G2O
100m Run

6/15

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Sumo Stance Squats
2) Banded GM's
3) Burpees
directly into...
One Set of:
w/ empty BB...
Snatch Grip DL x 3
Hang Snatch Shrugs x 3
Hang Snatch High Pulls x 3
directly into...
One Round of:
w empty BB...
2 Snatch Lift-Offs
+
Hang Snatch

A. Every :90 sec, for 8 Sets:

2 Snatch Lift-Offs
+
Hang Snatch

B. 12 min AMRAP:
40 DU's or 80 SU's
15 Pull-Ups
10 Burpee Box Jump Overs (24"/20")

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank
3) Butt Kickers
4) Mountain Climbers

A. EMOM x 6
:35 on/:25 off
1) DB Seasaw Row
2) Banded Pull-Aparts
directly into...
EMOM x 4
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
6 Devil Press
9 DB Hang Power Cleans
12 DB Push Press
15 Cals (MC)
*Most time spent in YZ

C. "Pipeline"
*IF TIME ALLOWS

6/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded Lat. Walks

A. In a 16 min Window:
Back Squat
1) 5 Reps @ 65%
2) 3 Reps @ 75%
3) 1 Rep @ 85%
4) 8 Reps @ 75%
5) 8 Reps @ 75%
6) 8 Reps @ 75%

B. For Time:
1200m Run
20 KB Alt. Lunges
(Farmers Hold 24/16kg)
800m Run
20 KB Alt. Lunges
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

*Allow 4-5 minutes to warm up DL

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

B. "Tag"
In a 20 min Window:
4 DB Hang Clean & Jerks (each arm)
6 Dball Box Jump Overs
8 Alt. DB Snatches
100m Run

6/12

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Rounds:
w/ empty BB...
Deadlift x 4
Power Clean x 4
Squat Clean x 4
FR Alt. Rev. Lunges x 4

A. In a 10 min Window:
Power Clean
+
2 Shoulder to OH
*build as comfortable

B. For Time:
400m Run
immediately into...
Four Rounds of:
4 Power Cleans (135/95lbs)
6 FR Alt. Rev. Lunges
8 Shoulder to OH
immediately into...
400m Run

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (together)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps

6/11

FRIDAY

HXBXplus

Warm Up
Every :90 sec, for 4 Rounds:
:60 on/:30 off
1) Bike
2) Bear Crawl+Plank Shoudler Taps
-:30 sec each-
Followed by...
One Round:
Wall Climbs x 5
Single Leg Broad Jump x 5 each leg

A. 30 min AMRAP:
500m Row or 25/20 Cal Bike
40 DU's or 80 SU's
30 Single DB Step-Ups (55/40lbs)
20 DB Thrusters (35/20lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run

6/10

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Burpees
3) DB Thrusters (light)

Allow 5 min to Warm Up Strict Press

A. Every :90 sec, for 6 Rounds:
Strict Press
1) 5 @ 70%
2) 3 Reps @ 75%
3) 2 @ 80%
4) 2 @ 80 %
5) 2 @ 85%
6) 2 @ 85%

B. 16 min AMRAP:
In teams of 2...
You Go, I Go Fashion
3 DB Beast-Makers
6 Strict Pull-Ups
9 Burpees
(Beast-Maker = row left, row right, squat clean to OH)

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. 3 x 8
BB Bent Over Rows
DB Rev. Fly's
Pull-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

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

6/9

WEDNESDAY

HXBXplus

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Shoulder Taps

A. Four Sets:
Bench Press x 8
Box L-Sit Kick Throughs x 10
DB Floor Skull Crushers x 12

B. Two Rounds for Time:
50 Cal Row or 40 Cal Bike
20 Toes to Bar
40 Walking Lunges w/ Farmers Carry (24/16kg)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB SA Curls
2) Box Dips
3) DB/KB Shrugs

B. "Partner Frenzy"
Every 5 min, for 20 min:
4 min on/1 min off
1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs

6/8

TUESDAY

HXBXplus

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

A. EMOM x 15
:30 on/:30 off
1) SA DB Bent Over Row (left)
2) SA DB Bent Over Row (right)
3) Nose to Wall Hand Stand Hold
4) BB Curls

B. For Time:
1000m Row
40 Russian KB Swings (32/24kg)
800m Run
40 Russian KB Swings
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 15 min Window:
Bench Press x 6
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
100m Run
5 Man-Makers
*add one rep each round
-3 min rest-
In a 9 min Window:
25 DU's or 50 SU's
6 DB Step-Ups
*add two reps each round

6/7

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Every :90 sec, for 6 Rounds:
1) Couch Stretch
-:30 each leg-
2) Banded GM's
3) Banded Lat. Walk

A. In a 20 min Window:
Establish 1RM Back Squat

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

C. *IF TIME ALLOWS
Pipeline"
In a 5 min Window:
Max Meters on SkiErg
*two teams

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Inchworms
Followed by...
EMOM x 4
:35 on/:25 off
1) Banded GM's
2) Banded Squats

A. In an 8 min Window:
3 x 12
Rev. Lunges
Rom. Deadlifts

B. "Tag"
In a 30 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

6/5

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Air Squats
2) Plank
3) V-Ups
4) Lateral Lunges
5) Inchworms
6) Plate G2O
7) Side Plank
8) Mountain Climbers

A. In a 30 min Window:
2500m Row
immediately into...
AMRAP:
5 Ring Muscle-Ups
10 Strict HSPU's
15 KB Swings (24/16kg)
20 Alt. Pistols

HXBX

Warm Up
200m Run
Followed by...
Six Rounds:
:30 on/:20 off
1) Banded GM's
2) Squat Jumps
3) Inchworms

B. In a 30 min Window:
Partner 1 will Row/Bike/Ski while Partner 2 completes...
One Round of:
10 Deadlifts
5 Burpees over Bar
10 Box Jumps

6/4

FRIDAY

HXBXplus

Warm Up
5 min Row
Min 1 @ 50% of RPE
Min 2 @ 60%
Min 3 @ 70 %
Min 4 @ 75%
Min 5 @ 80%

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

B. Two Sets of:
Posted SL DL x 8 (each)
BB Glute Bridges x 8
Side Plank x :45 sec (each)

C. "Pipeline"
In a 5 min Window:
Max Meter Ski-Erg
*IF TIME ALLOWS

HXBX

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

A. In a 12 min Window:
3 x 12
Seated Strict Press
Banded Tricep Ext.
DB Hammer Curls

B. "King of the Hill"
20 min AMRAP:
40 Plate to OH
200m Run
40 KB Swings
200 Run
*Most time in the Yellow Zone

6/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Air Squats
3) Static Hang

A. Every 2 min, for 6 min:
DB Walking Lunge x 20 Steps

B. 5 min AMRAP:
20 Double-Unders
10 Air Squats
-:60 sec rest-
5 min AMRAP:
5 DB Man-Makers (35/20lbs)
10 Box Jumps (24"/20")
-:60 sec rest-
5 min AMRAP:
5 Strict Pull-Ups
10 DB Push Press (50/35lbs)

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 V-Ups between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps each round
-3 min rest-
In an 8 min Window:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

6/2

WEDNESDAY

HXBXplus

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 Banded GM's
Followed by...
One Set:
w/ empty BB...
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5

A. In a 16 min Window:
1RM Clean

B. "2008 CF Games Finale"
For Time:
30 Squat Clean to OH (155/105lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Air Squats

A. In a 15 min Window:
Back Squat x 8
*build as you feel comfortable

B. "Tag"
In a 20 min Window:
6 Single DB Step-Ups
8 KB Swings
12 Box Jumps
100m Run

6/1

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
:30 sec Plank (on hands)
20 Alt. Shoulder Taps

A. Every 7 min, for 35 min:
400m Run
12 Burpee Box Jumps (24"/20")
16 DB Box Step-Overs (50/35lbs)

B. "Pipeline"
In a 5 min window:
Max Meter Ski-Erg
*IF TIME ALLOWS

HXBX

Warm Up
Group 1
Bike/Row
Group 2
2 min AMRAP
Scap Push Ups x 10
Banded GM's x 10

A. In a 15 min Window:
10...1
1...10
BB Bent Over Row
DB Rev. Fly's

B. "King of the Hill"
18 min AMRAP:
18 SA DB Clean & Jerks
(9 on one arm before switching to complete 9 on other)
18 SA Alt. DB Snatches
36 Cals (MC)
*Most time spent in the Yellow Zone

MONDAY

HXBXplus

MURPH

1 Mile Run

100 Pull-Ups

200 Pushups

300 Airsquats

1 Mile Run

5/29

SATURDAY

HXBXplus

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

A. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 KB Swings (24/16kg)

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 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees