9/6

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Cossack Squats
3) Dive Bomber Push-Ups

A. In a 12 min Window:
Four Sets of:
Bulg Split Squat.x 8
(each leg)
Bent Over Row x 8
(supinated grip)

B. For Time:
800m Row
75 Air Squats
50 SA KB Push Press
(24/16kg; switch arms as you wish)
25 Pull-Ups
50 SA KB Push Press
75 Air Squats
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike

A. In a 12 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 20 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 Double KB Deadlifts
8 KB Swings

9/5

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Alt. V-Ups
2) SU's
3) Box Jumps

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press
1) 4 @ 65%
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Max Reps @ 75%

B. EMOM x 20
1) 40 DU's
2) 15 Push-Ups
3) 10/8 Cal Bike
4) 4 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
3 x 8 (minimum):
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Five Rounds of (Buy-In):
20 Push-Ups
20 Straight Legged Sit-Ups
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

9/4

MONDAY

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Plate Jumps
3) OH Plate Hold

A. "Labor Day Bash"
40 min AMRAP:
In teams of 2...
2023m Row (Buy-In)
AMRAP Style:
94 Single DB Step-Ups
94 Box Jump Overs
94 Alt. Hang C&J's
94 Wall Balls
*Split reps up however you'd like

9/2

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
5 Burpee Broad Jumps
5 Box Jumps
6 Wall Balls

A. 30 min AMRAP:
In teams of 2...
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14lbs)
*Partner A completes 400m Run, Partner B completes 30 Box Jumps, Partner A completes Wall Balls, Partner B completes 400m Run, etc.

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:
10 Thrusters
20 Jumping Jacks
40 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

9/1

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Farmer Carry
12 Empty BB GM's

*Allow 12 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
Deadlift x 1
@ 85-90%

B. Every 4 min, for 4 Sets:
12 Double KB Snatches (16/12kg)
12 Pull-Ups
20/16 Cal Row

HXBX

Warm Up
Six Rounds:
:40 on/:20 off
1) Row
2) Inchworms
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) DB Shrugs
3) Static Hang

B. "King of the Hill"
In a 16 min Window:
20 Cals (MC)
16 KB Swings
12 Burpees
8 Pull-Ups

8/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Muscle Clean x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

*Allow 7 min to Warm Up for Part A

A. Every 2 min, for 10 Sets:
Clean & Jerk x 1
*Start around 70% and establish a heavy for the day

B. For Time:
60 Cal Row
30 G2O (135/95lbs)
15 HSPU's
*15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "Point Break"
In an 20 min Window:
12 Single KB Step-Ups
24 Box Jumps
48 Air Squats
*200m Run at the top of every 5 min including the beginning

8/30

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Box Jumps
3) SU's

*Allow 5 min to Set Up Part A

A. 30 min AMRAP:
40/30 Cal Row
40 DU's
30 Alt. BB Lunges
(95/65lbs; front rack)
30 Push-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In a 9 min Window:
Three Sets (minimum) of:
DB Chest Fly's x 10
Banded Tricep Ext. x 12

B. "Tag"
In a 24 min Window:
200m Run
10 Wall Balls
10 Push-Ups
10 Hang Power Cleans
(DB/BB)
10 Cals (MC)

8/29

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bike or Row x 2 min
Plank x :30 sec

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Front Squats
1) 3 @ 70%
2) 2 @ 75%
3) 1 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 1 @ 90%

B. "Charley Horse"
For TIme:
50/40 Cal Bike
(or 70/60 Cal Row)
25 Font Squats (175/115lbs)
25 Burpee Box Jumps
(24"/20")

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Straight Legged Sit-Ups
3) KB Curtsy Lunges
4) SL V-Ups
5) Dballs Over the Shoulder

8/28

MONDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
KB Windmill x 5
(each arm)

A. In an 18 min Window:
Bench Press
1) 5 @ 70%
2) 3 @ 75%
3) 1 @ 80%
4) 5 @ 75%
5) 3 @ 80%
6) 1 @ 85%
7) 5 @ 80%
8) 3 @ 85%
9) 1 @ 90%
*Includes warm up time

B. Four Rounds for Time:
400m Run
10 SA DB Push Press
(50/35lbs); left)
10 SA DB Push Press
(right)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 15 min Window:
10-9-8...1
Back Squat
*5 Banded Rotations between
(each direction)

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Burpee Box Jump Overs
8 DB Front Squats
8 DB Thrusters

NO CLASSES

8/25

FRIDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Lat. Burpees over Bar
2) Squat Cleans
3) Thrusters

A. In an 18 min Window:
Front Squat
1) 3 @ 65%
2) 2 @ 70%
3) 1 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 90%
*Includes warm up time

B. "Deceit"
For Time:
1000m Row
40 Double KB OH Walking Lunges
(24/16kg)

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets (minimum):
Deadlifts x 8
DB Hip Thrusts x 8

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style:
(in remaining time)
12 KB Swings
8 Burpee Box Jumps
4 Turkish Get-Ups
(4 each arm)

8/24

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
HR Push-Ups x 6
OH Plate Hold x :15 sec

*Allow 5 min to Set Up Part A

A. Every 4 min, for 8 Sets:
400m Run
8 Shoulder to OH
(155/105lbs)
*record all 8 times

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:
12 SA DB C&J's
(6 each arm)
24 Air Squats
12 Wall Balls
200m Row

8/23

WEDNESDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
Two Rounds of:
8 KB Sumo DL
12 Russian Swings

*Allow 8 min to Warm Up Part A

A. EMOM x 10
Deadlift x 2
@ 80% of 1RM

B. 12 min AMRAP:
30 DU's
12 DB Burpee Deadlifts
(50/35lbs)
12 Toes-to-Bar

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 (minimum) of:
Back Squats x 8
Pistol Squats x 16
(from box or using band)

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Squats
*add one rep to dball squats

8/22

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
8 Pull-Ups
8 Wall Balls

*Allow 5 min to Set Up Part A

A. "Cannonball Run"
For Time:
800m Burden Run
(w/ medicine ball)
40 Pull-Ups
40 Wall Balls (20/14lbs)
800m Burden Run
(w/ medicine ball)
40 Wall Balls
40 Pull-Ups
800m Burden Run
(w/ medicine ball)

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 9 min Window:
Three Sets (minimum):
BB Rev. Grip Bent Over Row x 8
DB Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Devil's Press
10 Cals (MC)
20 Russian KB Swings
*16 Single Leg V-Ups at the top of every 3 min

8/21MONDAYHXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Alt. DB Snatches (light)
directly into...
One Round of:
Snatch Grip DL x 4
Snatch Grip Shrug x 4
Snatch Grip High Pull x 4
Power Snatch x 4
Squat Snatch x 4

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Snatch Grtip DL
+
Snatch Pull
+
Snatch
@ 80-90% of 1RM

B. Every 4 min, for 4 Sets:
25/20 Cal Row
(or 20/16 Cal Bike)
10 Power Snatches (135/95lbs)
*record all 4 times

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 Single DB Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Goblet Hold Lunges

8/19

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) DB Man Makers (light)
3) Box Step-Ups
4) Hollow Pulses

A. In teams of 2...
30 min AMRAP:
*You Go, I Go Fashion
350m Row
8 DB Hang Squat Cleans
(50/35lbs)
4 Bar Muscle-Ups
(scale= 8 Pull-Ups)
8 Single DB Step-Ups
(50/35lbs; 24"/20")
4 DB Hang Snatches
(each arm)

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 40 min Window:
1000m Row
100 Wall Balls
100 Alt. DB Snatches
1000 Single Unders
*Members can split up reps however they would like

8/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 HR Push-Ups
10 SL V-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 75-80% of 1RM

B. For Time:
800m Run
40 Handstand Push-Ups
40 Ring Dips
800m Run

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. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB DL
(:30 each leg)
2) BB Hip Thrusts
(from floor)

B. "Tag"
In a 20 min Window:
12 DB Hang Squat Cleans
12 Burpee Box Jumps
12 Deadlifts
200m Run

8/17

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x :90 sec
(:30 legs only, :30 arms only, :30 arms & legs)
Group 2)
:90 sec AMRAP:
5 DB RDL's
:15 sec Cobra Pose

*Allow 6-8 min to Warm Up Part A

A. EMOM x 10:
Deadlift x 2
@ 70-75% of 1RM

B. Every 3 min, for 5 Sets:
18/12 Cal Bike
20 KB Walking Lunges
(24/16kg; Farmers Hold)

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
DB/KB 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 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

8/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) DB Thrusters (light)
4) Devils Press (light)
5) Hollow Hold
6) Superman Pulses

A. Every 12 min, for 3 Sets:
1000m Row
20 Burpees over Row
10 Pull-Ups
10 DB Thrusters (50/35lbs)
5 Devil's Press

HXBX

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

A. In a 10 min Window:Three Sets (minimum):
BB Squat Cleans x 6
Dball Rom. DL x 9
DB Upright Rows x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) DB/KB Push Press
3) Bike
4) Air Squats
5) Dballs over the Shoulder

8/15

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip DL x 4
Snatch Grip High Pull x 4
Muscle Snatch x 4
High Hang Snatch x 4

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*perform high hang snatch, followed by a snatch from floor

B. Every 4 min, for 4 Rounds:
200m Run
10 Toes-to-Bar
10 Hang Power Snatches (115/75lbs)

HXBX

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

A. In a 9 min Window:
4 x 8 (minimum):
Close Grip Bench Press
Banded Tricep Ext.
(w 2 sec pause at bottom)
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:20 off
1) Hollow Pulses
2) Plank

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
15 DB Floor Press
20 KB Swings
200m Run