08/16/22 - WOD

8/16

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpee Pull-Ups
10 Alt. DB Snatches (light)

A. For Max Reps:
:60 sec on/:30 off
1) Pull-Ups
2) HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)
5) Box Dips

B. EMOM x 20
60% of reps achieved in Part A
1) Pull-Ups
2) HSPU's
3) Cal Row
4) Alt. DB Snatches
5) Box Dips

HXBX

Warm Up
200m Run
Followed by...
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

Paul Dickey
08/15/22 - WOD

8/15

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
SU's x 50
Bodyweight Lunges x 25

A. Five Rounds for Time:
50 DU's or 100 SU's
400m Run
30/22 Cal Bike
20 Walking Lunges
(24/16kg; Farmers Hold)
*40 min TIME CAP

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

Paul Dickey
08/13/22 - WOD

8/13

SATURDAY

HXBXplus

NO CLASSES

"Monterey's Fittest"


HXBX

No Classes

"Monterey's Fittest"

Paul Dickey
08/12/22 - WOD

8/12

FRIDAY

HXBXplus

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

A. "The Running Dead"
For Time:
1600m Run
30 Deadlifts (225/155lbs)
30 Cal Bike
30 DB Box Step-Overs
(50/35lbs; 24"/20")
1600m Run
*40 min TIMECAP

HXBX

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

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 Deadlifts

Paul Dickey
08/11/22 - WOD

8/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft (each)
Broad Jumps x 5
Followed by...
One Round of:
w/ an empty BB...
Low Hang Clean Shrugs x 3
Low Hang Clean High Pull x 3
Low Hang Power Clean x 3
Low Hang Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Low Hang Clean
+
Jerk
(2" below knee)
*Start around 50% of 1-RM

B. 12 min AMRAP:
40 DU's 80 SU's
20/15 Cal Bike
10 Toes to Bar

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 Dballs over Shoulder
*add 1 Dball over shoulder each round

Paul Dickey
08/10/22 - WOD

8/10

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Air Squats

*Allow 5 min to Warm Up/Set Up Part A

A. "Bulldog"
In teams of 2...
30 min AMRAP:
(Alt. full rounds)
4 Pull-Ups
8 Push Press (135/95lbs)
12 Front Squats (135/95lbs)


HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Three Sets of:
Strict Press x 8
DB Shoulder Fly's x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) DB Thrusters

Paul Dickey
08/09/22 - WOD

8/9

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB GM's
10 Air Squats

A. In a 15 min Window:
Pause Front Squat
(4 sec pause at bottom)
+
3 Front Squat
*Establish a heavy complex

B. For Time:
50 Cal Row
100 Wall Balls (20/14lbs)

HXBX

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

A. 4 x 8
Close Grip Bench Press
DB Kick Backs
directly into...
Two Sets of:
:60 on/:30 off
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 Alt. DB Snatches
20 Cals (MC)

Paul Dickey
08/08/22 - WOD

8/8

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) PVC Pass Throughs
2) Wall Walks
3) KB Swings (light)

A. In a 15 min Window:
Establish a 1 rep...
Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 Cal Bike (Buy-In)
*100 total split between pair
directly into...
AMRAP:
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)
8 KB Goblet Rev. Lunges

Paul Dickey
08/06/22 - WOD

8/6

SATURDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Hollow Hold
Followed by...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Leg Pulses

A. 35 min AMRAP:
In teams of 2...
60 Cal Bike
60 Box Jump Overs
60 Power Snatches (75/55lbs)
60 Alt. DB Snatches (50/35lbs)
60 Single DB Step-Overs
(50/35lbs)
*Members can split up reps however they'd like

HXBX

Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats

B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 DB Hang Squat Cleans
8 DB Push Press
10 Wall Balls
8 Pull-Ups

Paul Dickey
08/05/22 - WOD

8/5

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Heel Raised Air Squats
2) Banded GM's
3) Plank

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 75%
2-4) 3 @ 85%
5) 6 @ 80%

B. 15 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes-to-Bar
5 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Shoulder Taps
3) Side Plank (left)
4) Side Plank (right)

A. Four Sets of:
BB Push Press x 8
DB Shrugs x 12

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
18 Single KB Deadlifts
18 KB Goblet Squats
18 KB Swings

Paul Dickey
08/04/22 - WOD

8/4

THURSDAY

HXBXplus

Warm Up
SU's x 2 min
Followed by...
Two Sets of:
KB Suitcase Carry x 50 ft
(per side)
SA KB Push Press x 10
(each)
Followed by...
Two Sets of:
Jumping Pull-Ups x 10
HR Push-Ups x 10

A. For Time:
Three Rounds for Time:
1000m Row
60 DU's or 120 SU's
40 Push-Ups
20 Chest-to-Bars

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:
12 Goblet Hold Lunges
12 Air Squats
-2 min rest between-
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Hollow Hold/Rocks

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
100m Run
9 Burpees
10 Cal Bike

Paul Dickey
08/03/22 - WOD

8/3

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) KB Swings (light)
3) Box Jumps

A. For Time:
800m Run
40/30 Cal Bike
40 Double KB DL (24/16kg)
40 KB Walking Lunges
40 Double KB DL
40/30 Cal Bike
800m Run

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

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

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

1) Row or Bike

2) AMRAP:
8 Push-Ups
16 Alt. DB Snatches

Paul Dickey
08/02/22 - WOD

8/2

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Cossack Squats x 10
Empty BB GM's x 10
Followed by...
One Set of:
w/ an empty BB...
Hang Clean Shrug x 5
Hang Clean High Pull x 5
Hang Power Clean x 5
Hang Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Clean
+
Jerk
*Start around 60% of 1-RM/Record heaviest lift

B. Three Sets of:
Against a 3 min clock...
25/18 Cal Bike
Max Burpees to Bar
-rest 2 min between sets-
*Record total # of Burpees to Bar

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) Banded Hammer Curls
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
500m Row
25 Wall Balls

Paul Dickey
08/01/22 - WOD

8/1

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
12 Shoulder Taps

A. In an 18 min Window:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 85%
5) 2 @ 90%
6) 1 @ 95%
*This includes warm up time

B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(50/35lbs; 10 each arm)
10 Strict Pull-Ups
*Working with only one DB


HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*4 sec down, 4 sec up

B. "Tag"
In a 20 min Window:
8 Cal Bike
12 DB Deadlifts
8 DB Step-Ups
12 Box Jump Overs

Paul Dickey
07/30/22 - WOD

7/30

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Inchworms
10 Burpees to Bar

A. For Time:
In teams of 2...
2000m Row
*Athletes may only row when partner holds two KB's in Front Rack Position
WHEN CLOCK HITS 12:00...
For Time:
800m Run (together)
120 Alt. DB Snatches (50/25lbs)
WHEN CLOCK HITS 24:00...
For Time:
800m Run (together)
120 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
2000m Run (Buy-In)
*200m Intervals until each has done 5
directly into...
AMRAP:
10 Alt. DB Snatches
10 Cal Bike
10 Wall Balls
10 KB Swings

Paul Dickey
07/29/22 - WOD

7/29

FRIDAY

HXBXplus

Warm Up
400m Run
*Nasal breathin only
Followed by...
Tabata x 6
1) Air Squats
2) Hollow Hold
3) Deadbugs

A. Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Bulg. Split Squat (left)
4) Bulg. Split Squat (right)

B. Three Rounds for Time:
400m Run
10 Deadlifts (225/155lbs)
15 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press 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:
8 Cals (MC)
8 Burpee Box Jumps
*add two reps to both mvnts each round

Paul Dickey
07/28/22 - WOD

7/28

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
:30 on/:20 off
1) Paloff Hold (left)
2) Paloff Hold (right)
3) Banded Pull-Aparts
4) HR Push-Ups

A. Three Sets of:
DB Bench Press x 8
Banded Tricep Ext. x 20

B. 15 min AMRAP:
5 Pull-Ups
10 Wall Balls (20/14lbs)
15 Push Press (115/75lbs)

HXBX

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

A. In a 15 min Window:
Tempo Back Squat x 5
(tempo = 32X1)
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

Paul Dickey
07/27/22 - WOD

7/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Row
2) Empty BB OH Squats
3) Box Jumps

A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 Steps each)
40 Single DB Step-Overs (50/35lbs-24"/20")
80 DU's or 160 SU's
1600m Run
*40 min TIMECAP

HXBX

Warm Up
5 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Three Sets of:
BB Bench Press x 8
SA DB Kick Backs x 8
(each arm)

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

1) Bike or Row

2) AMRAP:
6 SA DB Clean & Jerks
(each arm)
12 Single DB Step-Ups

Paul Dickey
07/26/22 - WOD

7/26

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Suitcase DL x 8 each
KB Swings x 15
Broad Jumps x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
*Halting Clean DL
+
Clean
+
Jerk
*perform clean pull to mid-thigh, pause 2 sec, then lower bar to ground, pause for 1 sec, then perform the Clean & Jerk/Record heaviest weight

B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toest to Bar
9 G2O
18 Toes to Bar

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 Seasaw Rows
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
12 SA DB Devil's Press
(6 each arm)
24 KB Swings

Paul Dickey
07/25/22 - WOD

7/25

MONDAY

HXBXplus

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

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 4 @ 80%
4-5) 8 @ 70%

B. Two Sets for Max Reps:
Against a 4 min clock...
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
-4 min rest between-
*Score is total # of bar facing burpees over bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 10 min Window:
Tempo Deadlifts x 5
(4 sec up, 4 sec down)

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

Paul Dickey