12/2

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DB Rom. DL
2) Box Jumps
3) Bike

A. Every 2 min, for 5 Sets:
Banded Deadlifts x 10
@ 50-55% of 1-RM

B. Every 4 min, for 5 Sets:
24/18 Cal Bike
12 Single KB Deadlifts (32/24kg)
12 Goblet Hold KB Walking Lunges

HXBX

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

A. Three Sets:
BB Strict Press x 8
directly into...
Three Sets of:
BB Push Press x 8
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 DB/BB Clean & Jerks
*add one DL each round
-3 min rest-
5 Devils Press
5 Box Jumps
*add one to both mvnts each round

12/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Front Squat
3) Thruster

A. In a 15 min Window:
Establish a 1-RM Tempo Front Squat @32X1

B. 12 min AMRAP:
12 Front-Rack KB Front Squats
(24/16kg)
9 Toes-to-Bar
6 Burpees

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
(4 sec down)
directly into...
Two Sets of:
DB Fly's x 12

B. "Code Red"
Every 5 min, for 15 min:
4 min on/1 min off
8 DB/BB Thrusters
16 Cals (MC)

11/30

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Rev. Snow Angels
2) BB Rom. DL
3) BB Strict Press

*Allow 4-5 min to warm up for Part A

A. Every 2 min, for 6 Sets:
2 Clean Lift-Offs
+
Power Clean
+
Jerk
*build as comfortable

B. Ten Rounds for Time:
30 DU's or 60 SU's
3 BB G2O (135/95lbs)

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. Three Sets of:
DB Seasaw Rows x 12
Banded Pull-Aparts x 16
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls
*Most time spent in the YZ

11/29

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Wall Climbs
5 Jumping Pull-Ups
5 Air Squats

*Allow 6-8 min to set up/warm up for workout

B. "Shmalls"
For Time:
800m Run
directly into...
Two Rounds of:
50 Burpees
40 Pull-Ups
30 Alt. Pistols
20 KB Swings (24/16kg)
10 HSPU's
directly into...
800m Run

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Box Jumps
3) Inchworms

A. In a 12 min Window:
Tempo Back Squat x 5
@32X1
*build as comfortable

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB

11/27

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Air Squats
2) Hollow Hold
3) Static Hang

*Allow 10 min to warm up for workout

A. Three Sets for Max Reps:
:60 on/:15 off
1) Cal Bike
2) Alt. Pistols
3) Push Press (115/75lbs)
4) Strict Pull-Ups
5) DB Box Step Overs (35/20lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
2000m Row (buy-in)
1600m Run (buy-in)
*break it up however you like
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 Wall Balls

11/26

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Burpees
2) Superman Pulses
3) Banded GM's

*Allow 8 min to build to 80% on DL

A. Every 2 min, for 6 Sets:
Deadlift x 4
@ 80% of 1-RM

B. Every 5 min, for 3 Sets:
500m Row
16 Alt. DB Snatches (50/35lbs)
16 Alt. Rev. Lunges w/ DB
(Goblet Hold)
*Record all 3 times

HXBX

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

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

B. "Level Up"
In an 18 min Window:
200m Run
5 Turkish Get-Ups (each side)
*add one Turkish Get-Up to each side every round

11/25

THURSDAY

HXBXplus + HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-UPS
3) Plank

B. "Tag"
In a 35 min Window:
You Go, I Go Fashion
400m Run (200m each)
40 DB Hang Squat Cleans
40 Box Jumps
500m Row (250m each)
50 KB Swings
50 Alt. DB Snatches

11/24

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Rev. Snow Angels

* Allow 5 min to Warm Up C&J to 50-60% to start

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*build to find a heavy

B. For Time:
50/35 Cal Bike
30 Ground to OH (115/75lbs)
30 Pull-Ups

HXBX

Warm Up
4 min AMRAP:
2 Inchworms
4 HR Push-Ups
8 Burpees

A. Four Sets:
DB Floor Press x 8
Box Dips x 12

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Bike or Row

2) AMRAP:
5 Push-Ups
10 Goblet Hold Rev. Lunges

11/23

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
One Set of:
w/ an empty BB...
Rom. DL x 3
Front Squat x 3
Back Squat x 3
Thruster x 3

*Allow 6 min to warm up to 75%
on Front Squat

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85-90%

B. 15 min AMRAP:
5 Hang Squat Cleans (135/95lbs)
10 Toes-to-Bar
15 Wall Balls (20/14lbs)
30 DU's or 60 SU's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Cobra
3) KB Swings (light)

A. In a 12 min Window:
Three Sets of...
BB Bent Over Row x 8
DB Rev. Flys x 10
DB Curls x 12
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 DB Thrusters
*add one rep to both each round

11/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Roudns:
w/ and empty BB...
Push Jerk x 5
Tall Jerk x 5
Split Jerk x 5

*Allow 4-5 min to build to 60% on Split Jerk

A. Every 2 min, for 7 Sets:
Split Jerk x 2
*start at 60% of 1-RM and build as comfortable

B. Three Rounds for Time:
400m Run
9 Strict HSPU's
15 Ring Dips
21 Push-Ups

HXBX

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

A. In a 12 min Window:
Establish a heavy set of 5...
Back Squat

B. "Tag"
Level Up Style
In a 20 min Window:
5 Cals (MC)
5 Burpees to Plate
5 Plate G2O
5 Air Squats

11/20

SATURDAY

HXBXplus

Warm Up
Three Sets of:
200m Run
10 Burpees
15 HR Push-Ups
20 Air Squats

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 KB Swings (24/16kg)
40 KB Goblet Squats
20 Burpees
*Members can break up reps however they'd like except for the 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
100m Run

11/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10

*Allow 5 min to warm up Front Squat

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 70% of 1-RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 3 @ 85%

B. For Time:
50/35 Cal Bike
50 DB Box Step-Overs
(50/35lbs)
800m Run

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

11/18

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds:
w/ an empty BB...
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

*Allow 5 min to warm up Split Jerk

A. Every 2 min, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and 2 sec pause in recieving postion
1-2) @ 70%
3-4) 75%
5-6) 80%
7-8) 85%

B. 12 min AMRAP:
50 DU's or 100 SU's
12 Toes to Bar
6 Strict Pull-Ups

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 10
BB Bent Over Rows
DB Rev. Fly's
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 Russian KB Swings

11/17

WEDNESDAY

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)
40 KB Deadlifts
1000m Row
*if there are more than 8 in class have some do a 50/40 Cal Bike

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 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps

11/16

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Superman Pulses
3) KB Goblet Hold Rev. Lunges (light)

*Allow 5 min to Warm Up DL

A. In a 12 min Window:
Four Sets of...
Banded Deadlifts x 12
@ 40% of 1-RM

B. Four Rounds for Time:
400m Run
12 Hang Power Cleans (95/65lbs)
12 BB Alt. Rev. Lunges (95/65lbs-Front Rack Hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 12 min Window:
Bench Press x 8
*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:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round

11/15

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Reverse Snow Angels
directly into...
One Round:
w/ an empty BB...
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

A. Every 2 min, for 8 Sets:
Power Clean
+
Jerk
+
Squat Clean
+
Jerk
*Build to a heavy

B. Three Sets for Max Cals:
In a 2 min Window:
:90 sec Cal Row
:30 sec of Thrusters (95/65lbs)
-2 min rest between each-
*One total score of max reps

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 a 12 min Window:
Back Squat x 8

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

11/13

SATURDAY

HXBXplus

Warm Up
Three Rounds:
5 Cal Row
5 Burpee Pull-Ups
10 Air Squats

A. 0:00-15:00
"Jackie"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups
rest until clock hits 15:00
B. For Time:
1000m Row
25 Thrusters (95/65lbs)
15 Chest-to-Bar Pull-Ups
*Recording 2 times

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
*Members can break up reps however they like

11/12

FRIDAY

HXBXplus

Warm Up
Two Sets w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Snatch Balance

*Allow 10 min to set up and warm up
for workout

A. Every 8 min, for 4 Sets:
(32 min of work)
500m Row
3 Snatches @ 75% of 1-RM
400m Run
3 Snatches @ 75%
*use new 1-RM Snatch from last week

HXBX

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

A. In a 12 min Window:
3 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

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

11/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Tabata x 6
1) Banded GM's
2) Inchworms
3) Squat Hold (bottom)

A. Every 2 min, for 5 Sets:
Front Squat
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 3 @ 85%

B. 12 min AMRAP:
40 DU's or 80 SU's
10 Bar-Facing Burpees
10 Front Squats (135/95lbs)

HXBX

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

A. In a 12 min Window:
Tempo Deadlift x 5
@4X41
*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 S2O

11/10

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) HR Push-Ups
2) Medball Activation

A. In a 10 min Window:
Three Sets of:
Tempo Bench Press x 10 @21X1

B. Four Rounds for Time:
400m Run
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right-50/35lbs)
15 Toes to Bar
*Hold two DB's in Front Rack Position during Single Arm Push Press

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:
Hanging Band 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
200m Run