10/9

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Clean x 4
Front Squat x 4

A. Every :90 sec, for 7 Sets:
Clean Lift-Off
+
Clean
+
Hang Clean

B. For Time:
9-7-5
Clean (205/145lbs)
[Power or Sqaut]
OR
Scaled Option
For Time:
15 Power Cleans (155/105lbs)
30 Dips
10 Power Cleans
20 Dips
5 Power Cleans
10 Dips

HXBX

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

A. EMOM x 9
:30 on/:30 off
1) Deadlifts
2) Lat. Burpees over Bar
3) Back Squats

B. "Tag"
In a 20 min Window:
12 Box Jump Overs
8 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)
8 KB Goblet Rev. Lunges
200m Run

10/7

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Inchworms
3) Cossack Squats
4) Wall Walks
5) Jumping Pull-Ups
6) Rev. Lunges

A. 35 min AMRAP:
In teams of 2...
10 Bar Muscle-Ups
[or 30 Pull-Ups]
20 DB Box Step-Overs
(50/35lbs; 24"/20")
30 Synchro DB Snatches (50/35lbs)
400m Run (together)
*Divide reps evenly, except run is together

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Wall Balls
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like

10/6

FRIDAY

HXBXplus

Warm Up
20m Run
Followed by...
Tabata x 9
1) Empty BB Back Squat
2) DB Rom DL
3) Banded GM's

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 80-85%
5) 6 @ 75-80%
6) 9 @ 70-75%

B. 9 min AMRAP:
3 Thrusters (135/95lbs)
6 Lat. Burpees over Bar
9 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

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

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) Bike
4) Devil's Press
5) Ab-Mat Sit-Ups

10/5

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Clean Lift-off x 5
Power Clean x 5
Front Squat x 5
Push Press x 5

*Allow 4 min to Warm Up part A

A. Every 2 min, for 8 Sets:
2 Clean Lift-Offs
+
Power Clean
*Lift-off is first portion of the clean, from the ground to the knees. Keep torso angle consistent through all phases of lift-off, 2 sec pause at knees.

B. For Time:
50/35 Cal Bike
25 Ground to OH (135/95lbs)
*split class into 2 heats if there are more than six

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
10 Plank Shoulder Taps

A. In a 9 min Window:
3 x 12 (minimum):
Strict Press
DB Lat. Raise
Banded Pull-Apart
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's

10/4

WEDNESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Lunges
Frog Jumps
Bunny Hops
directly into...
Two Rounds of:
:30 on/:20 off
1) OH Plate Carry
2) Squat Hold (bottom)
3) PVC Pass Throughs

A. Three Rounds for Time:
800m Run
24 Toes-to-Bar
12 OH Squats (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Burpees
2) Plank to Pike
3) Cossack Squat
4) Plate Jumps

A. In a 9 min Window:
Four Sets (minimum) of:
Bent Over Row x 10
Back Squats x 12

B. "Tag"
In a 25 min Window:
6 DB Squat Cleans
12 Cal Row
6 Burpee Box Jumps
12 Wall Balls
200m Run

10/3

TUESDAY

HXBXplus

Warm Up
4 min AMRAP:
5 Burpee Broad Jumps
10 HR Push-Ups
15 Plank to Pikes

A. Every 2 min, for 9 intervals:
1) 5-8 Ring Muscle-Ups
(scale = 12-16 Pull-Ups)
2) 25-50 ft HS Walk
3) Hollow Hold Pulses x :60 sec

B. Two Rounds for Time:
40/30 Cals (MC)
20 Chest-to-Bars
40/30 Cals (MC)
30 Push-Ups

HXBX

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

A. In a 9 min Window:
3 x 12 (minimum) of:
Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Hollow Hold Pulses

B. "King of the Hill"
In a 16 min Window:
15 Deficit Push-Ups
30 SA DB Hang C&J's
(15 each arm)
30 Cals (MC)

10/2

MONDAY

HXBXplus

Warm Up
One Set of:
100m Run
10 Burpees
directly into...
EMOM x 8
:40 on/:20 off
1) Box Jumps
2) Row
3) HS Hold (on wall)
4) Alt. DB Snatches
(light)

A. For Time:
800m Run
50 Deadlifts (155/115lbs)
50 Cal Row
50 DB Box Step-Overs
(50/35lbs)
50 Wall Balls (20/14lbs)
800m Run

HXBX

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

A. 6 min AMRAP:
8 Jumping Lunges
12 KB Sumo DL
16 Air Squats

B. "Tag"
In a 30 min Window:
200 Cal Row (Buy-In)
*200 total split between pair
directly into...
AMRAP:
10 Plate G2O
10 Box Jump-Overs
10 Russian KB Swings
10 DB Thrusters
100m Run

9/30

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Air Squats
2) BW Lunges
3) Plank to Pike
4) Hollow Hold
5) Burpee Broad Jump

A.36 min AMRAP:
In teams of 2...
50 Cal Bike
40 Burpee Box Jump Overs
40 DB Front Squats
(50/35lbs)
40 DB Push-Press
800m Run (together)
*Divide reps however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)
4) Burpees
5) HR Push-Ups
6) Frog Jumps

A. "Tag"
In a 35 min Window:
6 BB/DB Power Cleans
12 Box Jump Overs
6 BB/DB Front Squats
12 Burpees to a Bar
6 BB/DB S2O
200m Run

9/29

FRIDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Lunges
Bunny Hops
directly into...
200m Run

*Allow 8 min to Warm Up/Set Up Part A

A. Every 9 min, for 3 Sets:
500m Row
3 Snatches
@ 70% of 1-RM
400m Run
3 Snatches @ 70%

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 6
@ 4 sec down + up

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Squat Cleans
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

9/28

THURSDAY

HXBXplus

Warm Up
Two Sets of:
15 Air Squats
50ft Farmers Carry
directly into...
Tabata x 6
1) KB Goblet Squat
2) KB Swings (light)
3) Squat Jumps

A. "The Eagle"
Eight Rounds for Max Load:
8 KB Front Squats
20m KB Farmers Carry
*Goal is to pick the heaviest KB's you think you can handle without putting them down for entire 8 rounds; load is KB weight

B. Four Sets of:
Bulg Split Squats x 8
(each leg)
SA DB Row x 8
(each arm)

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
200m Run

9/27

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
3 Dive Bomber Push-Ups
6 HR Push-Ups
9 Plank to Pikes

A. In a 20 min Window:
Establish a 1-RM
Bench Press

B. Three Rounds for Time:
30/25 Cal Row
15 Chest-to-Bars
10 Strict HSPU's

HXBX

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

A. In a 12 min Window:
4 x 12 (minimum):
Bulg. Split Squats
( 6 each leg)
Banded Tricep Ext.
DB Floor Press

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps

9/26

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Single Unders
2) Plank
3) Superman Hold
4) KB Rom. DL
5) KB Swing
6) Cobra Pose

A. In a 24 min Window:
Establish a 1-RM
Deadlift

B. 10 min AMRAP:
50 DU's
40 KB Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Fly's
2) BB Curls
3) Banded Lat Pull Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
10 Cal Row
10 Thrusters
*add 2 reps each round
-3 min rest-
In a 9 min Window:
10 Cal Bike
10 Wall Balls
*add 2 reps each round

9/25

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
8 Alt. KB Snatches (lght)
8 Goblet Squats

A. "Hard Labor"
Three Sets for Max Reps:
(15 Intervals)
:90 on/:30 off
1) Cal Row
2) Cal Bike
3) KB Alt. Snatches
(24/16kg)
4) KB Goblet Squat
(24/16kg)
5) Burpee Pull-Ups
*One score of max reps

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 15 min Window:
Back Squat x 6
@ 42X1
SL Step-Up x 6
(each leg)

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Dball Box Jump Overs
24 Alt. DB Snatches
24 DB Front Squats
*Break up reps however you'd like

9/23

SATURDAY

HXBXplus

Warm Up
Three Sets of:
Bike or Row x 2 min
Burpees x :30 sec
OH Plate Hold x :30 sec
Squat Hold x :30 sec

A. "One Speed...FORWARD"
Six Rounds for Time:
400m Run
20 Burpees
20 Front-Racked KB/DB Walking Lunges
(24/16kg; 50/35lbs)

HXBX

Warm Up
200m Run

A. EMOM x 6
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses

B. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
directly into...
AMRAP:
6 Burpees to Bar
8 Cals (MC)
10 DB Step-Ups
12 Alt. DB Snatches
14 Wall Balls
*Run should be split up in 200m intervals

9/22

FRIDAYH

XBXplus

Warm Up
Two Sets of:
SU's x :30 sec
KB Suitcase DL x 10
(each arm)

*Allow 6 min to Warm Up Part A

A. EMOM x 12
Banded DL x 2
@ 50% of 1-RM
*band under feet

B. 12 min AMRAP:
30/25 Cal Row
30 Single KB Sumo DL
(32/24kg)

HXBX

Warm Up
Group 1)
Bike x 3 min
Gorup 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) KB/DB Rev. Lunges
3) Dball over the Shoulder
4) Bike
5) Plank Hold
6) Wall Sit

9/21

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) HR Push-Ups
3) Plank to Pike
4) Broad Jumps
5) Hollow Hold
6) Superman Hold

A. Every :90 sec, for 6 Sets:
Bench Press x 1
@ 90-95%

B. Every 2 min, for 9 Intervals:
:90 on/:30 off
1) 7 Burpee Box Jumps
+
Max Strict HSUP
2) 7 Burpee Box Jumps
+
Max Strict Pull-Ups
3) 7 Burpee Box Jumps
+
Max Toes-to-Bar
*Score is one total rep count

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...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

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 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

9/20

WEDNESDAY

HXBXplus

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

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

B. Three Rounds for Time:
400m Run
8 Front Squats
@ 70% of 1 RM

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. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) DB Devils Press
4) DB Thrusters
5) Dball Power Cleans

9/19

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) SA KB Windmill
(:20 sec each arm)
3) OH KB Carry

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

A. 30 min AMRAP:
1000m Row (1 rep)
[60/45 Cal Bik]
Followed by...
Four Rounds of:
3 Wall Walks
12 KB Swings (24/16kg)
*row + 4 rounds = one complete round

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
Double DB Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Cals (MC)

9/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4
Snatch Balance x 4
OH Squat x 4

A. In a 20 min Window:
Establish a 1 RM
Snatch

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

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

*Allow 4 min to Warm Up Part A

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

B. "Tag"
In a 20 min Window:
10 Russian KB Swings
10 Cal Row
10 Lat. Burpees over Bar
10 SDLHP

9/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Plank
2) Plank to Pike
3) Hollow Hold
4) Superman Hold
5) Air Squat Hold
(bottom)
6) Static Hang

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Medball Run
(20/14lbs)
8 Toes-to-Bar
8 Hang Power Cleans
(115/75lbs)
25 Air Squats
12 Lat. Burpees over Bar

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
6 BB/DB Power Cleans
12 Box Jump Overs
6 BB/DB Front Squats
12 Lat. Burpees over BB/DB
6 BB/DB S2O
12 Alt. DB Snatches
200m Run