07/13/24

7/13

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Static Hang

A. 35 min AMRAP:
(Alt. Full Rounds)
In teams of 2...
4 Strict Pull-Ups
8 Push Presses (135/95lbs)
12 Front Squats (135/95lbs)
*Every 6 Rounds (3 per teammate), teams must run 400m together

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
100 Cals (MC)
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

Hexbox Fitness
07/12/24

7/12

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Burpee Pull-Ups
2) Russians Swings
3) Air Squats

A. For Time:
100 DU's
75 Cals (MC)
50 KB Sumo DL
(32/24kg)
75 Cals (MC)
100 DU's

B. Gymnastics Practice
*As time allows

HXBX

Warm Up
200m Run
Followed by...
Inchworms x 10
Banded GM's x 10

A. EMOM x 8
:35 on/:25 off
1) Cursty Lunges
2) BB Hip Thrusts

B. "Tag"
In a 20 min Window:
5 BB/DB Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

Hexbox Fitness
07/11/24

7/11

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
200m Run
*Nasal breathing only

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

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. In a 9 min Window:
Four Sets (minimum) of:
Close Grip Bench Press x 8
Banded Pull-Aparts x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

Hexbox Fitness
07/10/24

7/10

WEDNESDAY

HXBXplus

Warm Up
Two sets of:
200m Run
10 Walking Lunges
10 Air Squats

A. In a 20 min Window:
(Includes Warm Up Time)
Five Sets of:
Front Squat x 2.1
@ 85% of 1RM
*Set of 2, rack BB, rest 5-10 sec, finish single

B. Three Rounds for Time:
500m Row
15 Thrusters (115/75lbs)

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. In a 10 min Window:
Deadlift x 8
*Build as comfortable

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 Devil's Press
*add one rep to Devil Press

Hexbox Fitness
07/09/24

7/9

TUESDAY

HXBXplus

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

*Allow 7-8 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Squat Cleans
1-3) 3 @ 60-70%
4-6) 2 @ 70-80%
7-10) 1 @ 80%
*All quick singles on Sets 1-6

B. Every 4 min, for 3 Sets:
200m Run
40 Single DB Walking Lunges
(Goblet Hold; 50/35lbs)

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 9 min Window:
Three Sets (minimum):
Pull-Ups x 8
BB Curls x 10
DB Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's

Hexbox Fitness
07/08/24

7/8

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Lat. Burpees over Bar

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%

B. Three Rounds for Time:
500m Row
15 Toes to Bar
15 Strict HSPU's

HXBX

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

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

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls

Hexbox Fitness
07/06/24

7/6

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Walking Lunge
2) Air Squat
3) Plank

A. For TIme:
800m Run
immediately into...
Five Rounds of:
8 Strict Pull-Ups
16 Push-Ups
24 Alt. PIstols
(scale= cossack squat)
immediately into...
800m Run

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

Hexbox Fitness
07/05/24

7/5

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Air Squat x 10
BW Rev. Lunges x 10
DB Rom. DL x 10 (light)

A. Three Sets of:
Bulg. Split Squats x 5
(each leg)
DB Rom. DL x 10

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

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 chin-ups between each set

B. "King of the Hill"
In a 16 min Window:
16 SA DB Devil's Press
(8 each arm)
16 SA DB Hang C&J
(8 each arm)
32 SU's

Hexbox Fitness
Happy 4th of July!

7/4

THURSDAY

HXBXplus

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O (155/115lbs)
17 Wall Balls
76 DU's or SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

HXBX

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O
17 Wall Balls
76 DU's or SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

Hexbox Fitness
07/03/24

7/3

WEDNESDAY

HXBXplus

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

A. For Time:
800m Run
30 Burpee Box Jumps Overs
(24"/20")
30 Strict HSPU
30 Burpee Box Jump Overs
800m Run

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Inchworms
4) Rev. Lunges
5) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) Curtsy Lunges
2) Deadlift (light)
3) Superman Pulses

B. "Level Up"
In an 18 min Window:
10 Cals (MC)
10 BB/DB Clusters
*Add 1 rep to both every round

Hexbox Fitness
07/02/24

7/2

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) DB Clusters (light)
3) Step Ups
4) Box Jumps

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70% of 1RM
2) 3 @ 75%
3-4) 2 @ 80-83%
5-6) 2 @ 85-88%

B. 16 min AMRAP:
In teams of 2...
15/10 Cal Row
10 Box Jump-Overs
(30"24")
10 Toes to Bar
*Partners alternate full rounds

HXBX

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

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run

Hexbox Fitness
07/01/24

7/1

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Lat. Burpees over Bar
3 Rounds of:
3-Position Clean

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
3-Position Clean
@ 50-60% of 1RM
(Hang Clean+Low Hang Clean+Clean)

B. Every 5 min, for 3 Sets:
20 Lat Burpees over Bar
12 Hang Power Cleans (135/95lbs)
*Record all 3 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

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

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

Hexbox Fitness
06/29/24

6/29

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
KB Suitcase DL x 5
(each arm)
Burpees x 5

Every 8 min, 4 Sets:
400m Run
10 DB Devil's Presses
(50/35lbs)
15 Burpee Box Jump-Overs
*Record all 4 times

HXBX

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

A. "Tag"
40 min AMRAP:
100 Box Jump Overs
100 Wall Balls
100 Plate G2O
100 KB Swings
400m Run (together)
*divide reps however you'd like except for run

Hexbox Fitness
06/28/24

6/28

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Suitcase Carry (left)
2) KB Suitcase Carry (right)
3) KB Sumo DL
4) Hollow Hold

A. Five Sets of:
KB SL Deadlift x 8
(each leg)
Barbell Hip Thrust x 8

B. 12 min AMRAP:
3 Bar Muscle Ups
(Scale = 6 Pull-Ups)
6 Hang Power Cleans (95/65lbs)
12 Front Racked Alt. Rev. Lunge

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. EMOM x 12
:35 on/:25 off
1) Deadlifts
2) DB Push Press
3) Goblet Squats
@ 4XX1

B. "Tag"
In a 20 min Window:
6 Devil's Press
12 Air Squats
6 DB Seated Press
12 Cals (MC)

Hexbox Fitness
06/27/24

6/27

THURSDAY

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 2 Sets:
Behind the Neck Press x 5
(in split position)
immediately into...
Every 2 min, for 4 Sets of:
Split Jerk x 2
(w/ a 2 sec pause in bottom of dip & recieving position)

B. Three Sets of:
2 min on/ 2 min off
250/200m Row
Max HSPU's in remaining time

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) KB Windmill
(left)
3) KB Windmill
(right)

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Mountain Climbers
3) DB Skull Crushers
4) SL Sit-Ups

B. "Level Up"
In a 9 min Window:
4 Turkish Get-Ups
[each side]
10 Cals (MC)
*Add two reps to Turkish Get-Up
-3 min rest-
In a 9 min Window:
200m Run
10 DB/BB Clusters
*Add one cluster each round

Hexbox Fitness
06/26/24

6/26

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Cossack Squats
3) Cobra Pose

A. In a 15 min Window:
Front Squat x 3.2.1
*Set of 3, rest 10 sec, set of 2, rest 10 sec, set of 1
[record heaviest set]

B. "The Chief"
5 Sets of:
3 min on/1 min off
AMRAP:
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
*Pick up each set where you left off when the last ended

HXBX

Warm Up
Every :90 sec, for 2 Rounds:
:60 on/:30 off
1) Row
2) Burpees to Bar

A. EMOM x 9
:35 on/:25 off
1) KB Sumo DL
2) KB/DB Curtsy Lunges
3) DB DL
+
DB Front Squat

B. "King of the Hill"
In an 18 min Window:
12 Cals (MC)
24 Box Jumps
48 SU's

Hexbox Fitness
06/25/24

6/25

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Paloff Hold (left)
2) Paloff (right)
3) Static Hang
immiately into...
Tabata x 9
1) Inchworms
2) Step-Ups
3) DB Rom. DL (light)

A. EMOM x 30
(6 Sets)
1) 12/10 Cal Row
2) 15-20 Box Jump Overs
(24"/20")
3) 12 Toes to Bar
4) Alt. DB Snatch x 16
[50/35lbs; 8 each arm]
5) Rest

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) Rot. Medball Slams
2) KB/DB Bent Over Row
3) SL V-Ups
4) BB Curls

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

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats

Hexbox Fitness
06/24/24

6/24

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpees
3) DB Clusters (light)

A. Three Sets of:
DB Bench Press x 10
BB Bent Over Row x 12
Banded OH Tricep Ext. x 20

B. 15 min AMRAP:
5 Strict Pull-Ups
10 OH Squats (115/75lbs)
15 Push Presses (115/75lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 10 min Window:
Back Squat x 6
*5 sec iso hold on last rep

B. "Tag"
In a 24 in Window:
8 Lat. Burpees over Bar
12 Goblet Squats
16 Alt. DB Snatches
200m Run

Hexbox Fitness
06/22/24

6/22

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
6 BW Lunges
8 HR Push-Ups
10 Air Squats

A. Against a 12 min clock...
80/60 Cal Bike or Row
Max Wall Balls in remaining time
(20/14lbs)
-rest 4 min-
Against an 8 min clock...
60/45 Cal Bike or Row
Max DB Thrusters in remaining time
(50/35lbs)
-rest 4 min-
Against a 6 min clock...
40/30 Cal Bike or Row
Max Air Squats in remaining time

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) DB Floor Press
3) KB Goblet Squats

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

Hexbox Fitness
06/21/24

6/21

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Box Step-Up
2) Box Jump
3) Alt. SL V-Up
4) Empty BB Power Clean

A. Every :90 sec, for 8 Sets:
Power Clean
+
Front Squat
*Start around 60%

B. 12 min AMRAP:
3 Power Cleans (175/115lbs)
6 Strict Pull-Ups
9 Box Jumps
(30"/24"; jump up, step down)

HXBX

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
3 Front Squat
6 Thrusters
9 Air Squats

A. "EMOM Mania"
(35 Intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) Row
4) Goblet Squats
5)Bike
6) Pull-Ups
7) Row

Hexbox Fitness