8/1

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
6 Step-Ups
8 Box Jumps
12 KB Swings

A. Everry 8 min, for 5 Sets:
800m Run
15 Box Jumps (24"/20")
5 Wall Walks
*Record all 5 times

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Row
2) Burpee
+
Air Squat
3) Alt. DB Snatches (light)

A. EMOM x 9
:35 on/:25 off
1) DB Shoulder Fly's
2) BB Curls
3) DB/KB Rows
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Russian Swings
10 SA DB Clean & Jerks
(5 each arm)
10 SA DB OH Rev. Lunges
(5 each arm)

7/31

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) BB GM's
2) Burpee Broad Jumps
3) Empty BB Clusters
Followed by...
One Round of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

A. In a 20 minute Window:
Establish a 1RM
Clean + Jerk

B. Two Rounds for Time:
20/15 Cal Row or Bike
10 Clean & Jerks
10 Bar-Facing Burpees

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Superman Pulses
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 DB/BB Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Goblet Squats
100m Run

7/29

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Static Supinated Hang

A. "Beach Muscle"
1200m Relay Run
(Alt. every 200m)
immediately into...
20 Rounds of:
4 Strict Supinated Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
(10 rounds each; alt. full rounds)
immedatiately into...
1200m Relay Run
(Alt. every 200m)

HXBX

Warm Up
200m Run
followed by...
Tabata x 6
1) Plank to Pike
2) Push-Ups
3) Cobra Pose

A. One Round:
25 Cal Buy-In
50 SL V-Ups

B."Tag"
In a 30 min Window:
8 DB Thrusters
10 Cal Row
12 Box Jump Overs
14 Alt. DB Snatches

7/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an emty BB...
Muscle Clean x 4
Power Clean x 4
Squat Clean x 4
Front Squat x 4
Push Jerk x 4
Split Jerk x 4

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

A. Every 2 min, for 8 Sets:
Clean
+
Front Squat
+
Jerk
*goal is to build to around 90% of 1RM C&J

B. "Devil's Sweet Tooth"
For Time:
24/18 Cal Bike
12 Devils Press (50/35lbs)
20/14 Cal Bike
10 Devils Press
16/10 Cal Bike
8 Devils Press
12/6 Cal Bike
6 Devils Press

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 BW Lunges
:20 sec static hang

A. EMOM x 9
:35 on/:25 off
1) Heel Raised Goblet Squat
2) Banded Hamstring Curl
3) Jumping Air Squats

B. "Level Up"
In a 15 min Window:
5 Cals (MC)
5 Devils Press
*add on rep to both every round

C. "Pipeline"
4 minutes

7/27

THURSDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
EMOM x 8
:40 on/:20 off
1) Scap Pull-Ups
2) Box Jumps
3) Kip Swing
4) Alt. DB Snatch (light)

A. Six Sets of:
Against a 4 min clock...
400/350m Row
10 Toes to Bar
Max HSPU's in remaining time
-rest 2 min between each-
*one total score of max HSPU's

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Cobra Pose

A. In a 9 min Window:
Three Sets (minimum):
BB Bent over Row x 8
Seated SA DB Curl x 10 (each arm)
DB Rev. Fly's x 12
directtly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
10 BB/KB SDHP's
15 Lat. Burpees over Bar
20 Cals (MC)

7/26

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
5 Power Cleans
5 Thrusters
5 GM's

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

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) KB Russians Swings
3) Rom. DL (light)

A. In a 12 min Window:
Deficit Deadlift x 6
(Build as comfortable)
*5 DB Rom. DL between each set

B. "Capture the Flag"
In a 20 min WIndow:
Four Rounds (Buy-In):
10 Burpee Box Jumps
20 DB Step-Ups
directly into...
Max Cals in remaining time

7/25

TUESDAY

HXBXplus

Warm Up
One Set:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Lat. Lunges
Bunny Hops

*Allow 6 min of additional Warm Up Time

A. "5k Time Trial"
Run or Row
5k

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9:
:35 on/:25 off
1) DB Floor Press
2) Banded Tricep Ext.
3) Medball Activation
directly into...
Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In an 9 min Window:
5 Cal Bike
5 SA DB Hang C&J
(each arm)
*add one cal and one push-up each round
-rest 2 min-
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round

7/24

MONDAY

HXBXplus

Warm Up
KB Farmers Carry x 200ft
Followed by...
Two Rounds of:
KB Windmill x 6 (each)
SA KB Russian Swing x 6 (each)

A. In a 15 min WIndow:
Build to a 3RM
Deadlift

B. EMOM x 15
30 DU's
3 Deadlifts
(@ 70% or 3RM)

HXBX

Warm Up
200m Run
directly into...
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Air Squats

A. In a 15 min Window:
10-9-8...1
DB or BB Front Squat
(must be taken from ground)
*5 V-Ups between each set

B. "Tag"
In a 18 min Window:
10 Burpees to Bar
12 Goblet Squats
15 KB Swings
100m Run

7/22

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Static Hang
3) Diver Bomber Push-Ups

A. Four Rounds for Time:
400m Run
20 Thrusters (75/55lbs)
15 Toes to Bar
10 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 DB Box Step-Ups
10 Plate G2O
10 Wall Balls
10 Burpees to Bar
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

7/21

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Box Step-Ups
2) KB Sumo DL
3) Plank

A. In a 15 min Window:
Deadlifts x 6
*build to heaviest set possible

B. 10 min AMRAP:
40 DU's
20 Alt. Pistols
10 Burpee Box Jumps (24"/20")

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Cossack Squats
2) HR Push-Ups
3) Superman Pulses

A. In a 12 min Window:
Deadlift x 8
Heel Raised Goblet Squats x 20

B. "Tag"
In a 20 min Window:
6 Cal Row
6 Burpees over Row
6 Devils Press
6 DB Deadlifts
6 DB Push Press

7/20THURSDAYHXBXplus

Warm Up
200m Run
Followed by...
One Set of:
BW Walking Lunge x 10
Cossack Squat x 10
Scap Pull-Up x 10

*Allow 4 min to Set Up Part A

A. Every 10 min, for 4 Sets:
1000m Row
20 Box Jumps (24"/20")
10 Wall Walks
5 Ring Muscle-Ups
(scale = 10 Pull-Ups)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In a 9 min Window:
4 x 8 (minimum):
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 2 Sit-Ups each round
-3 min rest-
In an 9 min Window:
6 Cal Bike
6 Burpee Box Jumps
*add 2 reps to both each round

7/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Supinated Static Hang
3) OH Plate Hold

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Push Press x 6
*build to heaviest set possible

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

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:
Hip Thrust x 8
-rest :90 sec-
In a 6 min Window:
Bench Press x 8

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Single DB Step-Ups

7/18

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Banded Muscle Snatch
3) Burpee Broad Jump

*Allow 6 min to Warm Up/ Set Up Part A

A. Every 4 min, for 8 Sets:
500m Row
3 Snatches
*score is max load; only 3 attempts per round

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

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) Knee Tucks
(hanging or on ground)

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 3 min-
In a 9 min Window:
200m Run
50 SU's
*Add 10 SU's each round

7/17

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Gorup 2)
2 min AMRAP:
3 Inchworms
6 Lat. Lunges
9 Air Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 5
Front Squat x 5
GM x 5
Back Squat x 5

A. In a 25 min Window:
Find a 1RM
Back Squat

B. "AB-3"
For Max Calories:
3 min Bike

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) BW Lunges
2) Inchworms
3) Cossack Squats

A. In a 10 min Window:
Back Squat x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
20 Air Squats
20 Wall Balls
20 KB Lunges
(farmers hold; alt. legs)
200m Run

7/14

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Clean Grip Rom. DL x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Tall 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 2
*goal is to build to around 85% by set 8

B. 12 min AMRAP:
20/15 Cal Bike
10 Pull-Ups
5 G2O (135/95lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) DB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Back Squats (light)
2) Rom. DL
3) Jumping Lunges

B. "Tag"
In a 20 min Window:
10 DB/BB Squat Cleans
10 Cal Row
10 Lat. Burpees over Bar
10 DB/BB Front Squats

7/13

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Superman Pulses
3) BW Lunges
4) Hollow Hold
5) Cossack Squats

A. Four Sets of:
BB Hip Thrusts x 8
*Iso-hold on last rep for 15 sec

B. For Time:
100 DU's
75 KB Sumo DL (32/24kg)
50 KB Walking Lunges
(goblet hold)
25 Single KB Box Step-Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 9 min Window:
Three Sets (minimum) of:
Supinated Bent Over Row x 6
Banded Sissy Squats x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round

7/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Lat. Burpees over Bar
2) Box Jumps
3) Jumping Pull-Ups

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Wall Balls
*RETEST from 02/06/23

HXBX

Warm Up
4 min AMRAP:
Inchworms x 3
Plank to Pike x 6
Plank Shoulder Taps x 12

A. In a 10 min Window:
Three Sets (minimum) of:
DB Shoulder Fly's x 10
DB/BB Shrugs x 15
Banded Pull-Aparts x 20

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder

7/11

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
5 Rom. DL
5 Front Squat
5 Back Squat

A. In a 15 min Window:
Build to 90-95% on
Back Squat
immediately into...
EMOM x 8
1 Back Squat
@ 65-75%

B. For Time:
750m Row
40 Double KB Front Squats
(24/16kg)
400m Run

HXBX

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

A. In a 10 min Window:
Four Sets of (minimum):
Bench Press x 8
(1 sec pause at bottom)
DB Kick Backs x 12
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
18 Push-Ups
24 Alt. DB Snatches
30 Cals (MC)

7/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Dive Bomber Push-Ups
2) Static Hang
3) OH Plate Hold

A. In a 15 min Window:
Strict Press
1) 5 @ 60-70%
2) 5 @ 65-75%
3) 5 @ 70-80%
4) 5 @ 75-85%
5) 5 @ 75+%
*Includes Warm Up Time

B. 15 min AMRAP:
3 Wall Walks
6 DB Floor Press (50/35lbs)
12/9 Cal Row
30 DU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Jumping Squats
3) Burpees

A. EMOM x 9
:40 on/:20 off
1) DB Box Step-Ups
2) Squats @ 41X1
(Goblet Hold)
3) Lat Lunges
(Goblet Hold)

B. "Tag"
In a 24 min WIndow:
8 Devil's Press
10 Box Jump Overs
12 KB Swings
200m Run

7/8

SATURDAY

HXBXplus

Warm Up
Tabata x 18
1) Burpees
2) Inchworms
3) Hollow Hold
4) Side Plank (left)
5) Side Plank (right)
6) Cossack Squats

A. 9 min AMRAP:
12/9 Cal Row
9 Devil's Press
-rest 3 min-
9 min AMRAP:
12/9 Cal Bike
12 SA DB Push Press
(6 each arm)
-rest 3 min-
9 min AMRAP:
200m Run
9 Burpees to Bar
*Stagger class to start on different AMRAPs if you have more than 6 in class

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:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
200m Run