10/1
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Sets of:
DB Suitcase DL x 5 (each)
SA DB Hang C&J x 5 (each)
A. 30 min AMRAP:
25 Cal Row
45 DB Deadlifts (50/35lbs)
25 Cal Row
30 DB Hang C&J (50/35lbs)
25 Cal Row
15 Devil's Press
HXBX
Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees
A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists
B. "Tag"
In a 30 min Window:
100m Run
4 Devils Press
6 Push-Ups
8 DB Deadlifts
10 DB Push Press
9/30
FRIDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Rom. DL
3) Lat. Burpees over Bar
A. Three Sets of:
Front-Racked Split Squat
x 5 (each leg)
DB Rom. DL x 10
B. For Time:
1000m Row
50 Thrusters (95/65lbs)
HXBX
Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers
A. In a 12 min Window:
Back Squat x 8
*Build as comfortable
B. "Partner Frenzy"
Every 3 min, for 8 Sets:
(24 minutes)
2:30 on/:30 off
1) Row
2) AMRAP Style:
5 DB Front Squats
10 DB Bent Over Row
25 Single Unders
9/29
THURSDAY
HXBXplus
Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Scap Push-Ups x 10
Side Plank x :30 sec
*Allow 6 min to Warm Up/Set Up Part A
A. Five Rounds of:
Against a 4 min clock:
FOR MAX REPS...
400m
40 DU's or 80 SU's
Max reps of Snatch
(135/95lbs)
-rest :90 sec between-
*total of five 4 min windows
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges
A. Three Sets of:
Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) Sraight Legged Sit-Ups
2) Single Leg V-Ups
3) Superman Pulses
B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dball Squats
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Turkish Get-Ups
15 KB Swings
*add one rep (to both sides) on Turkish Get-Ups
9/28
WEDNESDAY
HXBXplus
Warm Up
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Thrusters (light)
*Allow 4 min to Set Up Part A
B. 15 min AMRAP:
500m Row
10 Box Jumps
10 DB Push Press (50/35lbs)
-4 min rest-
15 min AMRAP:
30/24 Cal Bike
20 Wall Balls (20/14lbs)
HXBX
Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees
A. In a 12 min Window:
DB Floor Press x 8
DB Chest Fly's x 10
*Minimum of 3 sets
B. "Tag"
In a 25 min Window:
12 Push-Ups
12 Air Squats
12 Alt. DB Snatches
12 Wall Balls
200m Row
9/27
TUESDAY
HXBXplus
Warm Up
3 min Row
*Nasal breathing only
Followed by...
Tabata x 6
1) KB Sumo DL
2) Air Squats
3) KB Russian Swings
*Allow 8-10 min to Warm Up Part A
A. Every 2 min, for 5 Sets:
Deadlift x 3 @ 80% of 1RM
B. For Time:
800m Run
40 Alt. KB Rev. Lunges
(24/16kg; Farmers Hold)
800m Run
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Jumping Air Squats
3) Scap Push-Ups
A. EMOM x 9
:35 on/:25 off
1) Pull-Ups
2) DB Rev. Fly's
3) BB Bent Over Row
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Heel Touches
3) Hollow Hold
B. "Point Break"
In a 16 min Window:
6 DB Devil's Press
8 DB Step Ups
10 Box Jump Overs
*400m Run every 8 min
9/26
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 9
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.
*Allow 4 min to Set Up Part A
A. Every 2 min, for 6 Sets:
Strict Press x 5
*Build as comfortable
B. 12 min AMRAP:
6 HSPU's
9 Burpees to a Bar
12 Toes to Bar
HXBX
Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats
A. Every :90 sec, for 6 Sets:
Deadlifts x 8
*Build as comfortable
B. "Partner Frenzy"
Every 3 min, for 8 Sets
(24 minutes):
2:30 on/:30 off
1) Row
2) AMRAP Style:
5 DB Hang Squat Cleans
10 Alt. Single DB Lunges
*Members can hold DB however they'd like
9/24
SATURDAY
HXBXplus
Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges
A. Five Rounds for Time:
400m Run
30 KB Swings (24/16kg)
20 KB Step-Overs
(24"/20";24/16kg)
HXBX
Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats
B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time
9/23
FRIDAY
HXBXplus
Warm Up
Tabata x 9
1) Pallof Press (left)
2) Pallof Press (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kipping x 10
DB Goblet Squats x 10
*Allow 4-5 min to Warm Up Part A
A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
HXBX
Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers
A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12
B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks
9/22
THURSDAY
HXBXplus
Warm Up
Group 1)
Two Sets of:
KB Deadlifts x 5 (each)
KB Carry x 50ft (each)
Group 2)
Two Sets of:
Bike x :60 sec
KB Sumo DL x 12
*Allow 6-8 min to Warm Up Part A
A. Every :90 sec, for 5 Sets:
Deadlift x 3 @ 77.5% of 1-RM
B. Five Rounds for Time:
15/12 Cal Bike
10 Devil's Press (50/35lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra
A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set
B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row
9/21
WEDNESDAY
HXBXplus
Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
One Round of:
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pull x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5
A. In an 18 min Window:
Clean & Jerk x 1
*If you're feeling good, today is the day to push for a new 1-RM
B. Three Rounds for Time:
21/15 Cal Row
15 Pull-Ups
9 Clean & Jerks (135/95lbs)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups
A. In a 10 min Window:
Four Sets of:
Bench Press x 8
DB Floor Skull Crushers x 12
B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devils Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts
9/20
TUESDAY
HXBXplus
Warm Up
Tabata x 8
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.
4) HR Push-Ups
A. In an 18 min Window:
Bench Press
Establish a 2-RM
B. 12 min AMRAP:
12 Deadlifts (225/155lbs)
12 Ring Dips
12 Toes to Bar
HXBX
Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra
A. 3x8
DB Bent Over Row
Banded Pull-Aparts
Banded Hammer Curls
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches
B. "Point Break"
In an 18 min Window:
5 Turkish Get-Ups (each)
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min
9/19
MONDAY
HXBXplus
Warm Up
One Round of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges
Followed by...
Air Squats x 10
Burpees x 10
A. "One Speed...Forward!"
Six Rounds for Time:
400m Run
20 Burpees
20 Front Rack KB Walking Lunges (24/16kg)
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike
A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set
B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges
9/17
SATURDAY
HXBXplus
Warm Up
Row x 3 min
*Nasal breathig only
Followed by...
EMOM x 6
:35 on/:25 off
1) Burpees
2) Devils Press (light)
3) Box Jumps
A. Every 2 min, for 3 Sets:
(15 intervals)
1) 400/350m Row
2) 10 DB Man Makers
3) 20/16 Cal Bike
4) 15 Burpee Box Jump-Overs
5) Rest
HXBX
Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs
B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Push-Ups
200m Run
9/16
FRIDAY
HXBXplus
Warm Up
Two Sets of:
Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft
*Allow 8 min to Warm Up Part A
A. Every 2 min, for 8 Sets:
Deadlift x 3 @ 75% of 1-RM
B. Four Rounds for Time:
400m Run
30 KB Swings (24/16kg)
HXBX
Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar
A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable
B. "Tag"
In a 25 min Window:
6 BB/DB Hang Clean & Jerk
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run
9/15
THURSDAY
HXBXplus
Warm Up
Two Sets of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Lunges
Followed by...
200 Run
A. Every :90 sec, for 5 Sets:
(20 intervals)
1) 15/12 Cal Bike
2) 12 Burpee Box Jump Overs
(24"/20")
3) 100m Run
4) 16 SA DB OH Walking Lunges
(50/35lbs; 10 steps each side)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms
A. In a 10 min Window:
Deadlift 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:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals
9/14
WEDNESDAY
HXBXplus
Warm Up
500m Row
*Nasal breathing only
Followed by...
One Round of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5
*Allow 5 min to Warm Up Part A
A. Every 2 min, for 8 Sets:
Clean & Jerk x 1
*start around 55-60% and establish a heavy for the day
B. "2008 Games Finale"
For Time:
30 Squat Clean & Jerks
(155/105lbs)
HXBX
Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)
A. 3 x 10
DB Shoulder Fly's
DB Shrugs
Banded Pull-Aparts
B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off
1) Row
2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)
9/13
TUESDAY
HXBXplus
Warm Up
Tabata x 9
1) Banded Pallof hold (left)
2) Banded Pallof hold (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kip Swing x 10
DB Suitcase DL x 10 (each)
A. Five Sets of:
Bench Press x 4
DB Bent Over Rows x 8
B. Three Rounds for Time:
400m Run
20 Toes-to-Bar
20 Ring Dips
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch
A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists
B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round
9/12
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
EMOM x 6
:40/:20
1) Rom. DL (light)
2) Forward Lunges
3) Cossack Squats
A. In a 20 minute Window:
Establish a 1-RM
Back Squat
B. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lb bar)
30 Pull-Ups
HXBX
Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees
A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable
B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats
9/10
SATURDAY
HXBXplus
Warm Up
One Round of:
50ft of...
High Knees
Butt Kickers
Lunges
Followed by...
Tabata x 4
1) Air Squats
2) Burpees
*Allow 5 min to Warm Up/Set Up Part A
A. Against a 12 min clock...
80/65 Cal Bike or Row
Max reps of Wall Balls
(20/14lbs)
-4 min rest-
When clock hits 16:00
Against an 8 min clock...
60/50 Cal Bike or Row
Max DB Thrusters
(50/35lbs)
-4 min rest-
When clock hits 28:00
Against a 6 min clock...
40/35 Cal Bike or Row
Max Air Squats
*3 total scores of Max Reps
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
9/9
FRIDAY
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 BB Rom. DL
5 Lat. Burpees over Bar
*Allow 6 min to Warm Up/Set Up Part A
A. Four Sets of:
Against a 3 min clock...
400m Row
Max Pull-Ups
-1 min rest-
Against a 3 min clock...
200m Run
Max G2O (155/115lbs)
-1 min rest-
*4 total sets of each couplet-total workout time should be 32 minutes/Two total scores of Max Reps
HXBX
Warm Up
200m Run
Followed by...
Two Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Hollow Hold x :20 sec
B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like