11/1

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
8 Kip Swings
12 Plank to Pikes
16 Light KB Swings

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

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Four Sets of:
BB Hip Thrusts x 10-12
Hollow Hold x :60 sec
(accumulative time)

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
3 x 10 (minimum):
Bench Press
BB Floor Skull Crushers

B. "Tag"
In a 20 min WIndow:
8 DB Hang Clean & Jerks
(8 each arm)
12 Push-Ups
16 Alt. DB Snatches
200m Run

C. "Pipeline"
*4 minutes

HAPPY HALLOWEEN!!!!

10/31

TUESDAY

HXBXplus

Warm Up
Three Sets of:
10 Supine Ring Rows
10 Dive-Bomber Push-Ups
8 Hollow Rocks

A. Five Sets of:
Tempo Bench Press x 10
@ 21X1

B. Four Rounds for Time of:
400m Run
10 SA DB Push Press
(Left; 50/35lbs)
10 SA DB Push Press
(right)
15/10 Cals (MC)
*Must hold one DB in Front Rack Position while the other is performing push press

HXBX

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

A. In a 5 min Window
3 x 8 (minimum):
BB Bent Over Row
DB SA Curls
(8 each arm)
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Superman Pulses x :60 sec

B. "Happy Halloween"
In a 23 min Window:
10 Cals (MC)
31 Wall Balls
10 DB/BB Power Cleans
31 Box Jumps

10/30

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
5 Snatch Grip Rom. DL
5 Muscle Snatch
20 Face Pulls

A. In a 16 min Window:
2 Snatch Lift-Offs
+
Hang Snatch

B. 7 min AMRAP:
7 Power Snatches (135/95lbs)
14 Toes-to-Bar

C. "Pipeline"
4 minutes

HXBX

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

A. In a 12 min Window:
Back Squat x 8
BB Hip Thrusts x 8
(:15 sec iso hold on last rep of hip thrust)

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

10/28SATURDAYHXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Lunges
Bunny Hops

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

A. For Time:
800m Run
60 DU's
40 Wall Balls (20/14lbs)
20 Devils Press
(50/35lbs)
800m Run
20 Devils Press
40 Wall Balls
60 DU's
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) Plate G2O
3) Candlestick Practice

A. "Tag"
In a 30 min Window:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

10/27

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Split Jerk x 3
Press from bottom of split x 3

A. Every 2 min, for 6 Sets:
Split Jerk x 2
1-2) @ 80% of 1RM
3-4) @ 85%
5-6) @ 90%

B. 12 min AMRAP:
15/12 Cal Bike
15 Pull-Ups
15 Push Press
(115/75lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 10 min Window:
4 x 10 (minimum):
KB Sumo DL
BB Hip Thrusts

B. "Tag"
In a 24 min Window:
200m Run
24 Power Cleans
24 Shoulder to OH
24 Dballs over the Shoulder
*Members can split reps however they'd like

10/26

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Front Squat
2) Front Rack Lunges
3) Hang Power Cleans

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean x 1.1
(two quick singles)
*Start at 60% and establish a heavy

B. 12 min AMRAP:
40 DU's
10 Hang Power Cleans
(115/75lbs)
10 Front Rack Alt. Rev. Lunges
(115/75lbs)

HXBX

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

A. In a 10 min Window:
Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Bicycles

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

1) Bike

2) AMRAP:
12 Push-Ups
12 Single DB Step Overs

10/25

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Banded Muscle Snatch
3) Banded Tricep Ext.

A. For Time:
1000m Row
30 Burpee Box Jumps Overs
(24"/20")
30 Strict HSPU
30 Burpee Box Jump Overs
1000m Row

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Cossack Squats
3) Air Squats

A. In a 10 min Window:
Tempo Back Squat x 5
@ 32X1
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
12 SA DB C& J's
(12 each arm)
18 Curtsy Lunges
(9 each leg)
24 Cals (MC)

10/24

TUESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
20 BW Walking Lunges
10 DB Bent Over Rows

A. In a 12 min Window:
Gymnastics Practice

B. Five Rounds of:
Against a 4 min Clcok...
400m Run
5 Ring Muscle-Ups
[scale = 12 Pull-Ups]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In a 7 min Window:
4 x 8 (minimum)...
DB Bent Over Row
Banded Hammer Curls
*2 sec hold at top of mvnts
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "Point Break"
In a 20 min WIndow:
16 Turkish Get-Ups
(8 each arm)
16 KB Suitcase DL
(8 each arm)
16 Russian KB Swings
*200m Run at the top of every 5 min

10/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Back Squat
3) Back Rack Lunges

A. In a 20 min Window:
Establish a...
3RM Tempo Front Squat
@ 42X1

B. "Nitrous"
For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) DB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) BB Rev. Lunges
2) KB/DB Rom. DL
3) Tempo Goblet Squats
@ 4141

B. "Tag"
In a 25 min Window:
50 Goblet Squats
50 Burpee Box Jump Overs
50 Wall Balls
50 Cals (MC)
*Members can split reps up however they'd like

10/21

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
Bodyweight Lunges x 10
Scap Pull-Ups x 10

A. Every 2 min, for 32 minutes:
(4 total sets)
1) 400m Run
[300m scaled]
2) 30 Wall Balls (20/14lbs)
3) 30/20 Cal Bike
4) 12 Strict Pull-Ups

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:
2500m Row (as a team)
directly into...
AMRAP:
12 Box Jump Overs
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

10/20

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Man Makers

B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

10/19

THURSDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Single Unders
2) Inchworms
3) Burpee Broad Jumps
4) Russian Step-Ups
(:20 sec each leg)
5) Alt. DB Snatches

A. Every 10 min, for 3 Sets:
500m Row
60 DU's
20 Burpee Box Jumps
(24"/20")
400m Run
*Record all 3 times

HXBX

Warm Up
100m Run
*timed to ensure smooth part A
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Turkish Get-Up
[Alt. sides every round]
5) Goblet Squats

10/18

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ empty BB...
Rom. DL x 4
GM's x 4
Back Squat x 4

*Allow 8 min to Warm Up Part A

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

B. In teams of 2...
Six Sets for Time:
20/15 Cal Bike
*Partner 1 on bike can only be working while partner 2 is holding a plank

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 6 Sets:
Deadlifts x 5
*build as comfortable


B. "Point Breakl"
In an 20 min Window:
16 Wall Balls
20 Single DB Step-Ups
24 Box Jumps
*200m Run at the top of every 5 min including the beginning

10/17

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 4
Hang Squat Clean x 4

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Clean
+
Clean
*Start at 60% and build to a heavy

B. For Time:
400m Run
30 Pull-Ups
30 Power Cleans (135/95lbs)
400m Run

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
BB Curls
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

10/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Split Jerk

A. Every :90 sec, for 8 Sets:
Split Jerk x 2
w/ 2 sec pause in dip, and receiving position
1-2) 65%
3-4) 70%
5-6) 75%
7-8) 80%

B. Three Sets for Max Calories
In a 3 min Window:
Cal Bike x :60 sec
Strict HSPU x :60 sec
Rest x :60 sec
*One total score of max reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In an 8 min Window:
Back Squat x 6
*Build as comfortable

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Burpee Step-Ups
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]

10/14

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Box Jumps
3) Alt. Rev. Lunges
4) Cossack Squats
5) Hollow Hold
6) Superman Hold

A. 12 min AMRAP:
20/15 Cal Bike
10 Burpee Box Jump-Overs
(24"/20")
-rest 2 min-
12 min AMRAP:
20/15 Cal Row
20 KB Swings (24/16kg)
-rest 2 min-
12 min AMRAP:
400m Run
20 DB Push Presses
(50/35lbs)
*record all 3 scores/stagger class if more than 6

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:
3500m Row (as a team)
directly into...
AMRAP:
12 DB Box Step-Ups
12 Plate G2O
12 Wall Balls
12 Burpees
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

10/13

FRIDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
One Set of:
KB Windmill x 10
(each side)
KB Sumo DL x 10
KB Step-Ups x 10
(5 each leg)

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps
(24"/20")

B. Three Sets of:
SL DL x 8
(each leg)
BB Hip Thrusts x 8

HXBX

Warm Up
100m Run
*timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) Empty BB GM's

A. In a 9 min Window:
Three Sets (minimum) of:
SL Deadlifts x 8
(each leg)
Banded Pull Thrus x 12

B. "EMOM Mania"
(25 intervals)
:40 on/:20 off
1) 100m Run
2) Burpee Box Jumps
3) Plate Thrusters
4) KB/DB Rev. Lunges
5) Jumping Pull-Ups

10/12

THURSDAY

HXBXplus

Warm Up
50 ft of....
High Knees
Butt Kickers
Over the Fence
(forward)
Over the Fence
(backward)
Bunny Hops
Walking Lunges

A. For Time:
800m Run
80 Jumping Lunges
40 Push-Ups
20 KB Walking Lunges (24/16kg)
400m Run
20 Walking Lunges
40 Push-Ups
80 Jumping Lunges
800m Run

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) Banded Tricep Ext.
2) Deficit Plate Push-Ups
3) DB Floor Press
directly into...
Three Rounds of:
Medball Partner Tosses

B. "Tag"
In an 18 min Window:
10 DB/BB Hang Squat Cleans
10 Cals (MC)
10 Russian KB Swings
10 DB Rom. DL

10/11

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Scap Pull-Ups
2) KB Sumo DL
3) Empty BB OH Hold

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 2 Sets:
Press in Split Jerk Position x 5
immediately into...
Every :90 sec, for 6 Sets:
Split Jerk x 3
*Build as comfotable

B. 12 min AMRAP:
40 DU's
20 Push Presses (95/65lbs)
10 Chest to Bars

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Banded Sissy Squats x 12
SL Russian Step-Ups x 16
(8 each leg)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) Wall Balls
3) Row
4) Dball Over the Shoulder
5) Alt. DB Snatches

10/10

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) Plank Hold
3) Bottom Squat Hold
(w/ KB Goblet)
4) Burpees

*Allow 7 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 @ 85%
5) 5 @ 80%
6) 8 @ 75%

B. For TIme:
50 Cal Row
50 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
50 Cal Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Cobra Pose
3) Banded Muscle Snatch

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip BOR x 8
DB/BB Neg. Curls x 10
(slow as possible on descent)
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
8 Cals (MC)
12 KB Swings
16 DB/BB G2O