5/14
SATURDAY
HXBXplus
Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
Scap Pull-Ups x 10
Shoulder Taps x 20
A. 40 min AMRAP:
In teams of 2, alt. full rounds...
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
HXBX
Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
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 Burpees to a Bar
5 Pull-Ups
200m Run
5/13
FRIDAY
HXBXplus
Warm Up
Three Sets of:
Bike x :60 sec
40 DU's or 80 SU's
Plank Hold x :30 sec
DB Suitcase DL x 15 (each)
A. EMOM x 30
1) 12/10 Cal Row
2) 40 DU's or 80 SU's
3) 12 Toes to Bar
4) Max Reps Alt. DB Snatches (50/35lbs)
5) Rest
*Score= Total # of Snatches
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 8
*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
5/12
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Sets of:
Single DB for all...
Front Rack Rev. Lunge x 5
Front Squat x 5
Push Press x 5
Thruster x 5
(5 each arm)
*Allow 5 min to Set Up for Part A
A. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans
(50/35lbs)
30 Burpees
HXBX
Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms
A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses
B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
100m Run
16 Push-Ups
5/11
WEDNESDAY
HXBXplus
Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Handstand Hold
3) Box Jumps
A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
1-2) 1 @ 65%
3-4) 1 @ 75%
5-6) 1 @ 80%
7-8) 1 @ 85%
B. 15 min AMRAP:
21 Cal Row
15 Box Jumps (30"/24")
9 HSPU's
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)
A. 3 x 10
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts
B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off
1) Row
2) 6 Alt. DB Snatches
6 SA Hang C & J's (each)
6 Pull-Ups
5/10
TUESDAY
HXBXplus
Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
SA KB OH Carry x 50 ft
Bear Crawl x 25ft
Followed by...
One Round of:
Empty BB GM's x 10
Lat. Burpees over Bar x 10
*Allow 8 min to Warm Up for Part A
A. Every 2 min, for 6 Sets:
Deadlift x 3
@ 85% of 1-RM
B. For Time:
800m Run
50 Chest-to-Bar's
800m Run
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch
A. 3 x 12
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Flutter Kicks
B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Burpees over Rower
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Wall Balls
*add 2 reps each round
5/9
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 3
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
*Allow 6 min to Warm Up for Part A
A. Every :90 sec, for 8 Sets:
Cleans
1-3) 3 @ 60-70%
4-6) 2 @ 70-80%
7-8) 1 @ 80+%
B. Every 4 min, for 4 Sets:
15/12 Cal Bike
2 Shuttle Runs
(first arrow Out & Back= 1 rep)
50m Walking Lunges w/ DB's
(first arrow Out & Back)
HXBX
Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees
A. In a 15 min Window:
Back Squat x 12
*build as comfortable
B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 SA DB Devil Press
24 DB Goblet Squats
*Break up reps however you'd like
5/7
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Bike
2) Burpee Pull-Ups
*Allow 4-5 min to Set up Part A
A. 40 min AMRAP:
100/70 Cal Bike
800m Run (together)
60 Devil's Press (50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
(or 40 Pull-Ups)
*Teams can split up everything but run, however they would like
HXBX
Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec
A. Two Rounds:
200m Run
20 Knee Tucks
B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA DB Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)
5/6
FRIDAY
HXBXplus
Warm Up
Two Sets of:
250m Row
Side Plank x :30 sec (each side)
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 8 Sets:
Tempo Front Squat x 3
@ 31X1
*start at 60-65% of 1-RM, build over the course of 8 sets, reaching a heavy triple by the 6th set, and repeating that weight for sets 7 & 8.
B. For Time:
60 Cal Row
50 Wall Balls (20/14lbs)
40 Toes to Bar
HXBX
Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang
A. 3 x 10
Sumo Deadlifts
DB Rev. Lunges
(10 each leg)
B. "Tag"
In an 18 min Window:
8 Cal Row
8 Burpees over Row
8 DB Deadlifts
8 DB Thrusters
5/5
THURSDAY
HXBXplus
Warm Up
EMOM x 6
:40 on/:20 off
1) Empty BB GM's
2) KB Swings (light)
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Hang Clean x 3
Low Hang Clean x 3
Clean (floor) x 3
A. Every 2 min, for 6 Sets:
3-Position Clean
@ 50-60% of 1-RM
(Hang Clean+Low Hang Clean+Clean)
B. Every 5 min, for 3 Sets:
26/20 Cal Bike
12 Hang Power Cleans (135/95lbs)
* This is a sprint
HXBX
Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks
*Allow 4 min to Set Up for Part A
A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Flutter Kicks
3) Hollow Hold
B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Devil's Press
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round
5/4
WEDNESDAY
HXBXplus
Warm Up
400m Run
A. Two Sets of:
200m Row
5 Box Jumps
5 Push-Ups
*Allow 5 min before Part A
B. Roxy #1
For Time:
800m Run
800m Row
800m Run
40 Box Jumps (24"/20")
800m Run
40 Push-Ups
800m Run
800m Row
HXBX
Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats
A. In a 6 min Window:
Establish a heavy 6 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 6 rep Bench Press
*split class into two groups/each group does 6 min Window at each
B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ
5/3
TUESDAY
HXBXplus
Warm Up
Two Sets of:
Burpees x 5
Alt. DB Snatches x 10
Followed by...
Two Sets of:
Cossack Squats x 10 (each)
SA DB Push Press x 10 (each)
A. In a 16 min Window:
Strict Press x 3
*Start at 50% and build to a 3-RM
B. Five Rounds for Time:
12 Alt. Pistols
9 DB Push Presses (50/35lbs)
6 Burpee Box Jump Overs
(24"/20")
HXBX
Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra
A. 3 x 12
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Superman Hold
2) Bicycles
3) Leg Pulses
B. "Level Up"
In an 9 min Window:
100m Run
10 SL V-Ups (5 each leg)
*add 2 reps (1 each leg) each round
-3 min rest-
In an 9 min Window:
4 Turkish Get-Ups (each arm)
12 Wall Balls
*add 2 reps (1 each arm) to Turkish GU's each round
5/2
MONDAY
HXBXplus
Warm Up
One Set of:
400m Run
KB Sumo DL x 20
300m Run
Scap Pull-Ups x 10
200m Run
KB Swings x 10
*Allow 5 min before Part A
A. For Time:
1200m Run
60 KB Swings (24kg)
30 Pull-Ups
800m Run
40 KB Swings
20 Pull-Ups
400m Run
20 KB Swings
10 Pull-Ups
*35 min TIME CAP
HXBX
Warm Up
Two Rounds:
4 Inchworms
8 Air Squats
*Allow 4 min to Set Up for Part A
A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts
B. "Tag"
In a 24 min Window:
10 Push-Ups
10 Step-Ups
10 KB Swings
10 Box Jump Overs
200m Run
4/30
SATURDAY
HXBXplus
Warm Up
Two Sets of:
200m Run
PVC Pass-Throughs x 10
*Allow 5 min to Warm Up Part A
A. Two Rounds for Time:
1000m Row
50 DB Thrusters (35/25lbs)
800m Run
25 Bar Muscle-Ups
(or 50 Pull-Ups
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)
A. EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) DB Floor Press
3) KB Goblet Squats
A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run
4/29
FRIDAY
HXBXplus
Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB SA OH Carry x 50 ft (each)
* Allow 6 min to Warm Up Part A
A. Three Sets of:
3 Deadlifts w/ eccentric pause
+
3 Deadlifts @ 65-75% of 1-RM
*Eccentric DL= pause 2 full sec just below knee as you lower the bar. Reset on the ground between each rep.
B. Every 5 min, for 4 Sets:
24/18 Cal Bike
6 Devil's Press (50/35lbs)
12 DB Walking Lunges (50/35lbs)
[Farmers Hold]
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike
A. 3 x 10:
DB Rom. Deadlifts
BB Hip Thrusts
B. "King of the Hill"
In a 20 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)
4/28
THURSDAY
HXBXplus
Warm Up
200m Run
Tabata x 6
1) HR Push-Ups
2) Broad Jumps
3) Handstand Hold
*Allow 5 min to Warm Up Part A
A. Every 9 min, for 4 Sets:
600m Run
12 Burpee Broad Jumps
6 Ring MU's
3 Wall Walks
*Scaling option for MU's = 12 Dips
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees
A. Three Sets:
BB Upright Rows x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups
B. "Level Up"
In a 15 min Window:
200m Run
8 Thrusters
*add one Thruster every round
4/27
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Empty BB GM's
3) KB Swings (light)
*Allow 6 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Front Squat x 5 @32X1
*Start around 50% of 1-RM
B. "Little Giza"
For Time:
25 Pull-Ups
50 Wall Balls (20/14lbs)
100 DU's or 200 SU's
50 Wall Balls
25 Pull-Ups
*20 min TIME CAP
HXBX
Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)
A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)
B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off
1) Bike
2) AMRAP:
6 SA DB Hang C&J's
(6 each arm)
12 Single DB Step Overs
4/26
TUESDAY
HXBXplus
Warm Up
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
*Allow 5 min to Warm Up Part A
A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
+
Split Jerk
*Establish a heavy complex/think about starting around 55-60%
B. 12 min AMRAP:
4 Strict HSPU's
8 Toes to Bar
12 KB Swings (24/16kg)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
A. 3 x 10:
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses
B. "King of the Hill"
In an 18 min Window:
500m Row
18 KB Swings
36 DU's or 72 SU's
4/25
MONDAY
HXBXplus
Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an emty BB...
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3
*Allow 6 min to Warm Up Snatch
A. Every 6 min, for 6 Sets:
500m Row
200m Run
3 Squat Snatches
*Add up total successful lifts in three attempt (only 3 attempts) = one total load
HXBX
Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's
A. In a 10 min Window:
Back Squat x 8
*build as comfortable
B. "Tag"
In a 25 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like
4/23
SATURDAY
HXBXplus
Warm Up
Group 1)
Bike x 3 min
Group 2)
3 Burpees to Bar
6 Air Squats
9 KB Swings (light)
A. 30 min AMRAP:
In teams of 2...
(You Go, I Go Fashion)
15/10 Cal Bike
12 Alt. Pistols
9 Toes to Bar
6 Push Presses (155/105lbs)
3 Hang Squat Cleans (155/105lbs)
HXBX
Warm Up
Three Rounds of:
:60 on/:20 off
1) Bike
2) Row
B. "Tag"
In a 35 min Window:
1000m Row or SkiErg
100 Wall Balls
100 Alt. DB Snatches
*Members can split up reps however they would like
4/22
FRIDAY
HXBXplus
Warm Up
400m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) Jumping Pull-Ups
A. For Time:
400m Run
500m Row
400m Run
50 Burpee Box Jumps
400m Run
500m Row
400m Run
*30 min TIME CAP
HXBX
Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10
A. Three Sets of:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs
B. "Tag"
In a 20 min Window:
8 Squat Cleans
10 Cal Row
8 Burpee Box Jumps
10 Deadlifts