10/16/21 - WOD

10/16

SATURDAY

HXBXplus

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters (45/35lbs)
12 KB Swings (24/16kg)
200m Run
12 Wall Balls (20/14lbs)
12 Box Jumps (24"/20")


HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps

Paul Dickey
10/15/21 - WOD

10/15

FRIDAY

HXBXplus

Warm Up
Five Rounds of:
w/ an empty BB...
1 Squat Clean
+
3 Front Squats

Allow 5-6 min to warm up Back Squat

A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 70% 1-RM
2) 6 @ 80%
3) @ 90%
4) 2 @ 95%
5) Max Reps @ 85%
*no more than 5 sec between each rep on max set

B. "Charley Horse"
For Time:
50/35 Cal Bike or 75/50 Cal row
25 Front Squats (175/115lbs)
25 Burpee Box Jumps (24"/20")

HXBX

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

A. In a 12 min Window:
Temp Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings

Paul Dickey
10/14/21 - WOD

10/14

THURSDAY

HXBXplus

Warm Up
3 min AMRAP:
3 Burpees
6 Inchworms
9 Air Squats

A. EMOM x 10
:30 on/:20 off
1) Banded Palloff
2) Banded GM's
3) Couch Stretch
4) Side Plank
5) Russian Step-Ups
*Perform one side first time through and other side second time through

B.Four Rounds for Time:
400m Run
10 Deadlifts (275/185lbs)
15 Toes to Bar

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 x 12:
DB Seated Floor Press
BB Shrugs
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:
200m Run
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total

Paul Dickey
10/13/21 - WOD

10/13

WEDNESDAY

HXBXplus

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

Allow 4-5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*Start around 60-65% of 1-RM

B. For Time:
60 Cal Row
30 G2O (135/95lbs)
15 Strict HSPU's
*15 min TIME CAP

HXBX

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

A. Three Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
8 Cal Bike
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups

Paul Dickey
10/12/21 - WOD

10/12

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Bike @ 70%
2) Box Jumps
3) Wall Climbs
4) Scap Pull-Ups

A. Every 5 min, for 6 sets:
*3 sets of each

1) 1000m Row

2) Four Rounds for Time:
3 Wall Walks
12 Jumping Lunges

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 Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round

Paul Dickey
10/11/21 - WOD

10/11

MONDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (Light)
Wall Slides x 15
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Medball Activation x :30 sec
KB Swings x 15

A. In a 16 min Window:
Establish a 1-RM
Strict Press

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:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cal Bike in remaining time
*teams can split up wall balls and calories however they like

Paul Dickey
10/09/21 - WOD

10/9

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Bike (60% percieved effort)
2) Wall Climbs
3) Box Jumps

A. 30 min AMRAP:
40/30 Cal Bike
40 DU's or 80 SU's
40 KB Swings (24/16kg)
40/30 Cal Row
40 DU's or 80 SU's
40 Push-Ups


HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Roll Out

A. "Tag"
In a 30 min Window:
30 Burpee Box Jumps
40 KB Swings
50 Cal Row

Paul Dickey
10/08/21 - WOD

10/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded Squats
2) Bike
3) Russian Step-Ups
(:20 sec each leg)

A. In a 16 min Window:
Back Squat
1) 8 @ 65% of 1-RM
2) 6 @ 75%
3) 4 @ 85%
4) 3 @ 90%
5) Max Reps @ 80%
*No more than 5 sec rest at top during max set

B. Three Rounds for Time:
500m Row
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Four Rounds (Buy-In):
15 Push-Ups
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

Paul Dickey
10/07/21 - WOD

10/7

THURSDAY

HXBXplus

Warm Up
Three Sets:
w/ an empty BB...
Snatch Grip DL x 3
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3

A. In a 12 min Window:
Halting Snatch Deadlift
+
Snatch Pull
+
Snatch
*build as comfortable

B. Every 4 min, for 16 min:
25/18 Cal Bike
10 Power Snatches (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 8
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's

Paul Dickey
10/06/21 - WOD

10/6

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Bike (60% percieved effort)
2) Wall Walks
3) Box Jumps
4) Plank

A. Three Rounds for Time:
800m Run
24 Pull-Ups
12 Front Squats (185/135lbs)

HXBX

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

A. In a 12 min Window:
Four Sets of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 25 min Window:
6 Pull-Ups
8 Cal Bike
10 Dballs over Shoulder
12 Wall Balls
100m Run

Paul Dickey
10/05/21 - WOD

10/5

TUESDAY

HXBXplus

Warm Up
Two Sets:
100m Run
Bear Crawl x 20 steps
OH KB Carry x 30 ft

A. Every 2 min, for 6 Sets:
Strict Press x 3
*establish a heavy set of 3 for the day

B. For Time:
50 Cal Row
40 SA DB Push Press*
30 Toes to Bar
20 Burpees
*for single arm PP, hold 2 DB's in front rack position, then perform 10 reps with one arem before switching- 10 left, 10 right, 10 left, 10 right.

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jumps

Paul Dickey
10/04/21 - WOD

10/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Air Squats
Followed by...
Two Rounds:
w/ empty BB...
Deadlifts x 5
Hang Power Cleans x 5
Push Press x 5
Push Jerk x 5

A. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

B. Every :90 sec, for 8 Rounds:
:60 on/:30 off
1) BB Hip Thrusts
2) DB Rom. Deadlifts
3) Ring Rows
4) SL V-Ups

HXBX

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

A. In a 12 min Window:
Front Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Deadlifts
8 KB Swings

Paul Dickey
10/02/21 - WOD

10/2

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Burpees
2) Air Squats
3) Side Plank
4) Alt. Lat. Lunges
5) Broad Jumps
6) Plank to Pike
7) Plate G2O
8) Static Hang

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 Alt. Pistols or Cossack Squats
20 Push-Ups

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
200m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls

Paul Dickey
10/01/21 - WOD

10/1

FRIDAY

HXBXplus

Warm Up
Two Sets:
Inchworms x 5
KB Swings x 10 (light)
Bear Crawl x 20 Steps

A. Three Sets for Max Reps:
Unbroken Strict Press x 80% of Bodyweight
Unbroken Strict Pull-Ups

B. For Time:
10 Wall Balls (20/14lbs)
1 Box/Ring Dips
9 Wall Balls
2 Box/Ring Dips
8 Wall Balls
3 Box/Ring Dips
...
1 Wall Ball
10 Box/Ring Dips

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 5 Rounds:
Deadlifts x 7
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)
*lookin for most time in YZ

Paul Dickey
09/30/21 - WOD

9/30

THURSDAY

HXBXplus

Warm Up
EMOM x 3
Row
:40 sec easy
:20 sec sprint

Allow 5 min to warm up DL

A. "Christine"
500m Row
12 Deadlifts
21 Box Jumps (24"/20")

B. Three Sets of:
Single Leg KB DL x 8
BB Hip Thrusts x 8
Side Plank x :45 sec

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2)Plank to Pike
3) Plank Shoulder Taps

A. Three Sets of:
DB SA Curls x 12
(6 each arm)
Banded Tricep Ext. x 12

B. "Level Up"
In an 8 min Window:
100m Run
5 Clean & Jerks
*add one C&J each round
-2 min rest-
In an 8 min Window:
5 Burpees to Plate
5 Ab-Mat Sit-Ups
*add one rep to both mvnts each round

C. *If time allows
"Pipeline"
In a 5 min Window:
Max Meter SkiErg
*split class into 2 teams if 8 or less. 3 teams if 9 or more.

Paul Dickey
09/29/21 - WOD

9/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
w/ an empty BB...
Muscle Snatch x 3
Hang Power Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*Perform high hang snatch, followed by a snatch from the floor, focus on creating the exact same contact point for both

B. Every 4 min, for 20 min:
400m Run
6 Toes to Bar
6 Hang Power Snatches (115/75lbs)
*Record 5 times

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Static Hang

A. In a 12 min Window:
Establish a heavy set of 3...
Bench Press

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
3 Turkish Get-Ups
(each side)
6 Pull-Ups

Paul Dickey
09/28/21 - WOD

9/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike (60% perceived effort)
2) Wall Walks
3) Box Jumps

A. 30 min AMRAP:
30/22 Cal Bike or Row
30 DU's or 60 SU's
30 Push Press (95/65lbs)
30 BB Front Rack Alt. Lunges
30 Push-Ups
*Same BB is used for PP and Lunges


HXBX

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

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 KB Swings
*looking for most time spent in YZ

Paul Dickey
09/27/21 - WOD

9/27

MONDAY

HXBXplus

Warm Up
9 Rounds of:
:30 on/:20 off
1) Inchworms
2) Foam Roller
3) DB Rom. DL's (light)

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 5 @ 80-85%
5) Max Reps @ 80%
*no more than 5 sec rest at the top of each rep on max set

B. Three Rounds for Time:
20 Pull-Ups
20 Front Squats (135/95lbs)
20 Cal Row

HXBX

Warm Up
MOM x 9
:40 on/:20 off
1) Inchworms
2) Burpees
3) Banded GM's

A. In a 10 min Window:
Back Squat x 5 @32X1

B. "Tag"
In a 30 min Window:
3200m Run (Buy-In)
direclty into...
AMRAP:
You Go, I Go...
5 Devil Presses
10 Alt. DSB Snatches
5 SA DB Hang Snatches
(each arm)
5 Cals (MC)
*Run is split between 2 partners in either 200m or 100m incriments

Paul Dickey
09/25/21 - WOD

9/25

SATURDAY

HXBXplus

Warm Up
Three Rounds w/ med ball:
SL Sit-Ups x 10
Stiff-Legged Sumo DL x 10
Ball Slams x 10

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion
300m Row
12 KB Alt. Lunges (24/16kg)
[Front Rack Postion]
12 Box Jumps
12 KB Swings
200m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) HR Push-Ups
3) Inchworms

A. In a 35 min Window:
In teams of 2...
3500m Row Buy-In
directly into...
AMRAP:
6 DB Deadlifts
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls

Paul Dickey
09/24/21 - WOD

9/24

FRIDAY

HXBXplus

Warm Up
Bike or Row x 3 min
Followed by...
One Round of:
Plank Shoulder Taps x 30
Scap Pull-Ups x 15
Wall Climbs x 4
Broad Jumps x 10

B. "Invictus Baseline Test"
Every 5 min, for 30 min:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*Record all 6 times and you will keep them as future comparisons

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. 3 x 10
DB Strict Press
DB Shoulder Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "Tag"
In a 20 min Window:
10 Devil's Press
25 DU's or 50 SU's
200m Run

Paul Dickey