11/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
5 Burpee Pull-Ups
10 Empty BB Power Cleans

*Allow 5 min to Warm Up for Part A

A. "Winfield"
Every 8 min, for 4 Sets:
600m Run
20 Pull-Ups
10 Power Cleans (175/125lbs)

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

11/16

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
KB Goblet Squats x 6
KB Swings x 12

A. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lbs)
30 Pull-Ups

B. Three Sets of:
Bulg. Split Squats x 8 (each)
Strict HSPU's x 8

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)

11/15

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Box Jumps
3) Burpees to Bar

A. Two Sets for Max Reps:
(8 Intervals)
3 min on/:90 sec off
1) Cal Bike
2) Wall Walks
3) Cal Row
4) Burpee Box Jump-Overs
*3 min for max reps at each station with a :90 sec break between each/One max score

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

11/14

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
KB Suitcase Carry x 50ft
SA DB Push Press x 8 (each)

A. Five Sets of:
Seated DB Strict Press x 8
Lat. DB Raise x 8

B. 12 min AMRAP:
4 DB Devil Press (50/35lbs)
8 Toes to Bar
12 DB Push Press (50/35lbs)

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

11/12

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Farmers Carry x 100m

A. "LFGSD"
In teams of two, alternate complete rounds...
40 min AMRAP:
12 Walking Lunges (24/16kg)
200m Run
10 Pull-Ups
12 Walking Lunges

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
:20 on/:10 off
1) High Knees
2) Shoulder Circles (forward)
2) Air Squats
3) Shoulder Circles (backward)

A. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
While Partner 2 completes...
AMRAP Style:
SA KB Bent Over Row x 6
SA KB Russian Swings x 8
KB DL x 10

11/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpees to a Plate
6 Plate Thrusters
9 Plate G20

A. In an 18 min Window:
Front Squats
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 1 @ 95%
6) 3 @ 90%
*Window includes Warm Up Time

B.18 min AMRAP:
In teams of 2...
"You Go, I Go Fashion"
12 Cal Bike
12 Front Squats (95/65lbs)
24 Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Cossack Squats

A. In an 8 min Window:
3x8
DB Split Squats @ 3s down
DB Rom. DL @ 4s down/up

B. "Level Up"
In a 30 min Window:
10 Cal Row
10 SA KB OH Rev. Lunge
(5 each arm)
10 Box Jump Overs
10 Single KB Step-Ups
200m Run

11/10

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Single Unders
2) Empty BB Hang Snatch
3) Burpees

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 4 Sets:
Hang Snatch
+
Snatch
1-2) 1 @ 80% of 1RM
3-4) 1 @ 85%

B. Five Rounds for Time:
10 Hang Power Snatches (95/65)
30 DU's or 60 SU's

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Cobra
3) Scap Push-Ups
4) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB Bent Over Row
*5 V-Ups between each set

B. "King of the Hill"
In an 18 min Window:
10 Man Maker's
20 Cals (MC)
10 Double DB Snatch
20 Cals (MC)

11/9

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
Bike x 2 min
Followed by...
Two Sets of:
Kip Swings x 10
Handstand Hold x :30 sec
Double DB DL x 10 Reps

A. Every 2 min, for 15 Sets:
1) 400/300m Row
2) 5 Wall Walks
3) 25/20 Cal Bike
4) 20 Toes to Bar
5) 12 Devil's Press (50/35lbs

)HXBX

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

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

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Devils Press
3) Dballs over the Shoulder
4) Wall Balls

11/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Waiters Walk x 50ft
SA KB Push Press x 8 (each)

A. In a 12 min Window:
Strict Press x 8
8RM from Last Week
1-2) 90-95%
3-4) 85-90%
5) Max Reps @ 85%

B. "Strict JT"
21-15-9
Strict HSPU's
Strict Ring Dips
Strict Push-Ups

HXBX

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

A. 3x8
Bench Press
DB Floor Skull Crushers
Banded Push-Ups
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 SA DB Clean & Jerks (each)
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to dball box jump overs each round

11/7

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
6 Alt. Rev. Lunges
6 DB Rom DL (light)

*Allow 5 min to Set Up Part A

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans (135/95lbs)
12 Alt. Rev. Lunges (135/95lbs)
[Front Rack Position]

B. Every :90 sec, 8 Intervals:
:60 on/:30 off
1) Side Plank (left)
2) Banded Pull-Aparts
3) Side Plank (right)
4) Superman Pulses

HXBX

Warm Up
Group 1)
2 min AMRAP:
3 Inchworms
6 Burpees
9 HR Push-Ups

Group 2)
3 KB DL
6 KB Swings
9 KB Goblet Squats

A. In a 12 min Window:
Back Squat x 5
(Halfway up+Full rep)

B. "Tag"
In a 20 min WIndow:
8 Cals (MC)
16 Alt. DB Snatches
8 Cals
16 Wall Balls
8 Cals
16 Goblet Squats

11/5

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold
6) Superman Hold

A. In teams of 2...
30 min AMRAP:
You Go, I Go Fashion...
250m Row
20 KB Push Presses (24/16kg)
20 Cal Bike
20 KB Thrusters (24/16kg)
200m Run

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Burpees
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold/Rocks

A. "Tag"
In a 40 min Window:
400m Run (together)
100 KB Swings
100 Single DB Step-Ups
100 Box Jump-Overs
100 DB Hang C&J's
*Reps can be divided however you'd like

11/4

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 200m
Followed by...
KB Turkish Get-Up x 4 (each)
KB Windmill x 8 (each)

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 87.5% of 1RM

B. 10 min AMRAP:
10 Box Jumps
10 Toes to Bar
10 Alt. Rev. Lunges (50/35lbs)
[Farmers Hold]

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB GM's
10 Rom. DL's

A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as comfortable

B. "King of the Hill"
In a 20 min Window:
20 DB/BB Deadlifts
40 Wall Balls
60 Cals (MC)

11/3

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank (left)
3) Side Plank (right)
4) Plank to Pike
5) Hollow Hold
6) Superman Hold

A. In a 15 min Window:
Establish a 1RM
Strict Press
Rest till clock hits 18:00...
Every 2 min, for 2 Sets:
Strict Press x 8
@ 85% of 8RM

B. Four Rounds for Time:
400m Run
15 Push Presses (115/75lbs)
*Retest of last week

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Butt Kickers
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. Four Sets of:
DB Floor Press x 10
SA DB Tricep Kickbacks x 10 (each)
directly into...
Six Rounds of:
:20 on/:15 off
1) Single Leg V-Ups
2) Heel Touches
3) Bicycles

B. "Partner Frenzy"
3 min on/1 min off

1) AMRAP Style:
5 DB Devils Press
10 Cal Row

2) AMRAP Style:
5 Dballs Over the Shoulder
10 Dball Squats

11/2

WEDNESDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Hang Snatch
+
Snatch from 2" below knee
*Start around 60% of 1RM
immediately into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these around 85-90% of 1RM

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 Pull-Ups
12 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Wide Grip Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) DB Rev. Fly's
3) Banded Hammer Curls

B. "Tag"
In a 20 min Window:
50 Cal Bike
50 Wall Balls
50 Burpee Box Jumps
*Divide reps however you'd like

11/1

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
*Nasal breathing only
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Air Squats

A. Four Sets of:
Against a 6 min clock...
200m Run
15 Burpee Box Jump-Overs
200m Run
Max Cal Bike
-3 min rest between-
*One more round compared to last week

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) DB Squat C&J (light)
3) Box Jumps

A. In a 12 min Window:
Three Sets of:
(minimum)
DB Bulg. Split Squats x 8 (each)
SL KB Deadlifts x 8 (each)
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 KB Thrusters
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 Lat. Burpees over Bar
*Add 2 burpees each round

10/31

MONDAY

HXBXplus

HAPPY HALLOWEEN!!!
Warm Up
Row x 2 min
Followed by...
Two Sets of:
DB Rom. DL x 10
Deadbugs x 20

A. In a 20 min Window:
Establish a 1RM
Front Squat

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
(70% of 1RM)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
:31 sec on/:10 sec off
1) Hallow Hold
2) Superman Hold
3) KB Swings (light)

A. "HALLOWOD"
(Tag Style)
31 min AMRAP:
10 Cal Row
31 Russian KB Swings
10 Cal Row
31 Box Jump Overs
10 Cal Row
31 DB Push Presses
10 Cal Row
31 DB Deadlifts
10 Cal Row
31 Wall Balls
10 Cals Row
31 DB Squat Cleans
*Partner 1 completes 10 cals, then Partner 2 completes 10 cals, the 31 reps can be divided between the 2 however you'd like

10/29

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
directly into...
Tabata x 9
1) Rev. Lunges
2) Plank to Pike
3) Hollow Hold

B. 30 min AMRAP:
In teams of 2...
200m Run
10 DB Burpee Deadlifts (50/35lbs)
10 DB Box Step-Overs (50/35lbs-24"/20")
*You Go, I Go Fashion

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:
12 Alt. DB Snatches
12 Box Jumps
12 Wall Balls
12 KB Swings
200m Run
*You Go, I Go Fashion

10/28

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 200m
Followed by...
Tabata x 6
1) KB Swings
2) KB Rom. DL
3) Banded GM's

*Allow 10 min to Warm Up

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 87.5%

B. 10 min AMRAP:
10 Box Jumps (24"/20")
10 Toes to Bar
10 Alt. Rev. Lunges (50/35lbs)
[Farmers Hold]

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Cossack Squats

A. In a 12 min Window:
Front Squats x 8
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Alt. DB Snatches
3) Bike
4) Dball Power Cleans

10/27

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
High Hang Squat Snatch x 5
Hang Squat Snatch x 5
Low Hang Squat Snatch x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Low Hang Snatch
*Establish a heavy for the complex

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 Pull-Ups
12 Alt. DB Snatches (50/35lbs)

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 16 min Window:
10 Cals (MC)
10 SA DB Hang C &J
(10 each arm)
*add one rep to both mvnts each round

10/26

WEDNESDAY

HXBXplus

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

A. In a 15 min Window:
Establish an 8-RM
Strict Press

B. Four Rounds for Time:
400m Run
15 Push Presses (115/75lbs)

HXBX

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

A. In a 15 min Window:
Bench Press x 5
*build as comfortable

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

1) Row

2) AMRAP:
5 Burpee Box Jumps
10 Single DB Step-Ups