9/23

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Banded GM's
directly into...
Two Rounds:
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
High Hang Snatch x 3
Hang Snatch x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Hang Snatch

B. 10 min AMRAP:
10 DU's or 20 SU's
1 Power Snatch (115/75lbs)
20 DU's or 40 SU's
2 Power Snatches
30 DU's or 60 SU's
3 Power Snatches
...and so on

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
4 x 12
DB Rev. Fly's
DB Single Arm BOR
Banded Lat Pull-Downs

B. "Level Up"
In a 7 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 7 min Window:
5 Cal Bike
5 Wall Balls
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows

9/22

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Alt. Lat. Lunges x 10

A. In a 20 min WIndow:
Find a 3-RM Front Squat
@ 42X1
*this 20 min window includes warm up time

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
6 Deadlifts
+
10 Lat. Burpees over Bar
*add weight if comfortable and time allows
*This is a sprint

B. "Tag"
In a 25 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Box Jumps

9/21

TUESDAY

HXBXplus

Warm Up
Three Sets:
Bear Crawl x 20 steps
SA KB Press x 10 (each)

A. Every :90 sec, for 5 sets:
Strict Press x 5
*2 sec pause at top

B. 12 min AMRAP:
6 Strict HSPU
9 Box Dips
12 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats
directly into...
One Round:
w/ empty BB...
Rom. DL x 5
GM's x 5
Front Squats x 5

A. In a 12 min Window:
3x12
BB Curls
Double DB Kick-Backs
Box Dips

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
10 V-Ups
20 Burpees
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner

9/20

MONDAY

HXBXplus

Warm Up
400m
Followed by...
One Round:
Static Hold x :30 sec
Wall Slides x :30 sec
HS Hold x :30 sec

A. Two Rounds:
(ramp up intensity throughout)
5 Cal Bike
5 Burpee Broad Jumps
10 Heavy KB Swings

B. Five Sets of:
Against a 4 min clock...
400m Run
8 Pull-Ups
Max DB Box Step-Overs
(50/35lbs-24"20")
-rest 2 min between each-
*Record one total score of max reps of DB Step-Overs

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 3-RM
Back Squat

B. "Tag"
18 min AMRAP:
8 burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

No Classes Today!

9/17

FRIDAY

HXBXplus

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

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
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Scap Push-Ups

A. Four Sets:
5 Strict Press
+
5 Push Press

B. "Tag"
25 min AMRAP:
200m Run
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups

9/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. In a 12 min Window:
Build to 80-85% of 1-RM
Clean & Jerk
directly into...
Every :90 sec, for 4 Sets:
Clean & Jerk x 1.1
@ 85% of 1-RM
*two quick singles

B. For Time:
40/30 Cal Bike
20 Power Cleans 9135/95lbs)
40 Box Jumps (30"/24")

HXBX

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

A. In a 12 min Window:
Bench Press x 5
*2 sec pause at bottom

directly into...
Six Sets:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Scissor Kicks

B. "Level Up"
In a 9 min Window:
3 Turkish Get-Ups (right)
3 Turkish Get-Ups (left)
3 SA Russian Swings (right)
3 Russian Swings (left)
*Add one rep to all each round
-rest 3 min-
In a 9 min Window:
5 Cal Bike
5 Push-Ups
*add one rep to both each round

9/15

WEDNESDAY

HXBXplus

Warm Up
One Set:
20 Cal Bike
20 Medball Cleans
20 Cal Bike

A. Every 5 min, for 25 min:
400m Run
12 Pull-Ups
24 Push-Ups

B. Every :90 sec, for 12 min:
:60 on/:30 off
1) Rev. Snow Angels
2) Side Plank (left)
3) Bande Pull-Aparts
4) Side Plank (right)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
Pair of DB's needed for Thrusters, Members can have 2nd DB if needed for heavier snatches.

9/14

TUESDAY

HXBXplus

Warm Up
KB Swings x 15
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*Nasal breathing only

A. Five Sets:
Push Press x 5-6 reps
*2 sec pause with load OH

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Alt. DB Snatches (50/35lbs)
40 SA DB OH Lunges (50/35lbs)
[switch arms 20 lunges in]

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
400m Run/500m Row/25 Cal Bike
25 Wall Balls
*choose to run, bike, or row, but must stay on the same piece the entire workout.
MOST TIME IN YELLOW ZONE.

9/13

MONDAY

HXBXplus

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

A. In a 15 min Window:
Deadlift
% off of 3-RM from last week
1) 5 @ 50%
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Test 3-RM
6) Test 3-RM

B. Three Sets of:
Against a 2 min clock...
5 Bar Facing Burpees
5 G2O (135/95lbs)
*Rest 2 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

HXBX

Warm Up
Group 1)
Row
Group 2)
2 min AMRAP:
5 Inchworms
5 Air Squats
5 Push-Ups

A. In a 15 min Window:
Front Squats x 8
*Build as comfortable


B. "Level Up"
In an 8 min Window:
5 DL's
5 Hang Clean's
5 Shoulder to OH
*add one rep to all each round.
Use same bar for all mvnts. Use DB's if needed (must be light)
-3 min rest-
In an 8 min Window:
5 Cal Row
5 Lat Burpees over Rower
*add one rep to both each round

9/11

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank
3) SA Plank
4) Hollow Hold
5) Air Squats
6) Lat. Alt. Lunges

A. Every 5 min, for 6 Sets:
1) 75/50 Cal Bike or 1000m Row
2) 75 Shoulder to OH (115/75lbs)
3) 15 Ring Muscle-Ups or 30 Strict Pull-Ups
4) 75 DB Thrusters (35/25lbs)
5) 75 Box Jump Overs (24"/20")
6) 800m Run
* Record all 6 times and add up for one total time

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
8 Cals (MC)
200m Run

9/10

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Alt. Lat. Lunges
2) Scap Push-Ups
3) Static Hang

A. EMOM x 9
1) Bike x :40 sec
2) DB Bent Over Row x 10
3) DB Rev. Fly's x 12

B. "Open Workout 19.1"
15 min AMRAP:
19 Wall Balls (20/14lbs)
19 Cal Row

HXBX

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

A. Every :90 sec, for 6 Rounds:
Deadlifts x 6
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

9/9

THURSDAY

HXBXplus

Warm Up
Two Rounds:
Inchworms x 5
Empty BB DL's x 10
Empty BB GM's x 15

A. Every :90 se, for 8 Sets:
Deadlift x 1.1.1
@ 70%
*perform 3 quick singles

B. 24 min AMRAP:
In teams of 2...
25 Double KB DL's (245/16kg)
25m Double KB FR Walking Lunges
50m Double KB OH Carrry
150 Double KB Farmers Carry
*You go, I go Fashion throughout

HXBX

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

A. 3 x 12
BB Curls
Banded OH Tricep Ext.

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*add one swing+squat each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Squat+ Curl
*add one rep to both each round

9/8

WEDNESDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (light)
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*NASAL BREATHING ONLY

A. Five Sets of:
Push Press x 6 @ 11X2

B. For Time:
800m Run
100 Push-Ups
800m Run

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers
A. In a 15 min:
Bench Press x 5 @41X1
*build as comfortable

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 Jumps

9/7

TUESDAY

HXBXplus

Warm Up
Three Sets:
10 Cal Bike
10 DB Thrusters (light)
Bear Crawl x 25ft

*Allow 6-8 min to warm up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 Reps @ 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 Chest-to-Bar Pull-Ups

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Superman Hold
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone

9/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) SA Plank (left)
4) SA Plank (right)
directly into...
One Round:
w/ empty BB...
Back Squat x 4
Snatch Grip BTN Presses x 4
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4

A. In a 16 min Window:
Build to 80-85% of 1-RM Snatch

B. Every 2 min, for 20 min:
FOR MAX LOAD
350/300m Row or Ski-Erg
3 Snatches
*Sum of total amount of weight successfully lifted in the 30 snatches

HXBX

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

*allow 4-5 min to warm up Back Squat

A. Every 2 min, for 12 min:
Back Squat x 6

B. "Tag"
In a 25 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

9/4

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Row x :40 sec
2) 12 Hollow Rocks
3) Alt. Lat. Lunges

A. 30 min AMRAP:
In teams of two
You Go, I Go Fashion...
250m Row
15 KB Swings (24/16kgs)
10 DB Hang Squat Cleans
(50/35lbs)
5 Bar Muscle Ups or 8 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) DB Squat + Curl
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Push-Ups
5 Pull-Ups
50m KB Farmers Walk
100m Run

9/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
Banded GM's x 20
Rev. Snow Angles x 10

A. In a 15 min Window:
Establish a 3-RM Deadlift

B. EMOM x 15
30 DU's or 60 SU's
3 Deadlifts
(60% of 3-RM)

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 6 Rounds:
Deadlifts x 6
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

9/2

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Banded Lat Stretch
(:20 sec each arm)

Allow 5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk
1-2) 2 @ 60-65%
3-4) 1 @ 70-75%
5-6) 1 @ 80-85%
7-8) 1 @ 86-90%
9-10) 1 @ 90-95%

B. Every 5 min, for 15 min:
400m Run
10 Toes-to-Bar
10 Ground to OH (135/95lbs)
*Note time for all 3 sets and add them up for one total working time. Goal is to be aggressive and have lowest total working time.

HXBX

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

A. In a 10 min Window:
Bench Press x 8
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

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

9/1

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Medball Squat Cleans
2) Static Hang
3) Inchworms
4) Broad Jumps

A. Every :90 sec, for 30 min:
(5 Sets)
1) 18/15 Cal Row
2) 5 Burpee Box Jumps
+
6 Strict Pull-Ups
3) 20 Wall Balls (20/14lbs)
4) 5 Burpee Box Jumps
+
10 KB Alt. Rev. Lunges (24/16kg)
[farmers carry]

HXBX

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

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

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

1) Row

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O