10/9

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) HR Push-Ups
3) Bear Crawl
4) Hollow Hold
5) DB Floor Press (light)

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

B. 10 min AMRAP:
5 Strict HSPU's
10 Push-Ups
30 DU's

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB/KB Strict Press
3) Russian Step-Ups
(left)
4) Russian Step-Ups
(right)

B. "Tag"
In a 20 min Window:
200m Run
8 DB Clusters
12 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
12 Cals (MC)

10/8

TUESDAY

HXBXplus

Warm Up
Two Sets of:
DB Suitcase Carry x 50ft
(each arm)
DB Suitcase DL x 8
(each arm)
Followed by...
One Set of:
w/ an empty BB...
Clean Lift-Off x 2
Power Clean x 4
Squat Clean x 8

*Allow 5-6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Clean Lift-Offs
+
Power Clean
directly into...
Every :90 sec, for 5 Sets:
Power Clean x 3
*TnG

B. Every 3 min, for 5 Sets:
200m Run
Max Power Cleans in remaining time
(155/115lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) SL V-Ups
3) DB Hang Power Cleans
4)
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

10/7

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Clean
3) Back Squat

A. In a 25 minute Window:
Establish a 1RM
Back Squat
*Suggested loads
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 94%
1 @ 97%
1 @ 101+%

B. For Time:
1000m Row
50 Empty BB Thrusters
(45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
"Tag Style"
5 Burpee Box Jumps
10 Alt. DB Snatches
15 Russian KB Swings
20 Air Squats

10/5

SATURDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Alt. DB Snatches (light)
3) HR Push-Ups
4) DB Thrusters (light)

A. 0-20:00
For Time:
40/30 Cals (MC)
30 Strict HSPU's
30 Alt. DB Snatches
(50/35lbs)
30 Push-Ups
30 DB SA Push Press
(50/35lbs; 15 each arm)
800m Run
when clock reaches...
20:01-Finish
Repeat Part A
For Time:
40/30 Cals (MC)
30 Strict HSPU's
30 Alt. DB Snatches
(50/35lbs)
30 Push-Ups
30 DB SA Push Press
(50/35lbs; 15 each arm)
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Step-Ups
3) HR Push-Ups

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

10/4

FRIDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
One Round of:
w/ an empty BB...
High Hang Squat Snatch x 4
Hang Squat Snatch x 3
Low Hang Squat Snatch x 2
Squat Snatch x 1
Snatch Balance x 4

*Allow 5 min to Warm Up Part A

A. Six Rounds of:
Against a 4 min clock....
For Max Reps:
400m Run
40 DU's
Max Reps of Squat Snatch
(135/95lbs)
-2 min rest between-
*Total of 36 min clock/one total score

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. In a 12 min Window:
Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 DB Clusters
*add one cluster each round

10/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Rom. DL x 10
Speed Deadlift x 7
(light and fast)

A. In an 20 min Window:
Five Sets of:
Deadlift x 2
(Goal-heavier than last weeks deadlift)
*Includes warm up time

B. 10 min AMRAP:
10 Box Jumps
(24"/20")
10 Toes to Bar
10 Alt. Rev. Lunges
(50/35lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)

10/2

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bear Crawl
2) Kip Swings
3) Plank Shoulder Taps
4) Handstand Hold

A. Every 2 min, for 3 Sets:
(9 invtervals)
1) 4-8 Muscle-Ups
or
10-12 Chest to Bars
2) 50 ft Handstand Walk
or
Handstand Hold x :45 sec
3) L-Sit x :45 sec
(accumulated time/on boxes)

B. Two Rounds for Time:
25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters

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

1) Row

2) AMRAP:
12 KB Swings
12 Wall Balls

10/1

TUESDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Good Mornings
2) Squat Cleans
3) Back Squats

1A. In a 16 min Window:
Back Squat x 2
*establish a heavy
immediately into...
2A. In an 8 min Window:
Four Sets of:
Back Squat x 3
*5-10% less than heaviest load from 1A for all 4 sets

B. 15 min AMRAP:
15 Back Squats
(15/115lbs; from ground)
30 Cals (MC)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Seated Banded Rows
4) Hollow Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges

9/30

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
5 Scap Push-Ups
10 HR Push-Ups

1A. In a 12 min Window:
Bench Press x 3
*Build to a heavy
immediately into...
2A. Every :90 sec, for 4 Sets:
Bench Press x 1
@ heaviest load from 1A

B. For TIme:
"Desire"
In a 5 min Window:
Max Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats
*Split reps however you would like

9/28

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
SA DB Front Squat x 5
(each arm)
SA DB Thruster x 5
(each arm)
Burpees x 5

A. 30 min AMRAP:
In teams of 2...
You Go, I Go
300m Row
20 SA KB Push Presses
(10 each arm)
20 Cal Bike
20 DB Thrusters
(35/25lbs)

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:
1000m Row or SkiErg
100 Wall Balls
100 DB/BB Clean & Jerks
*Members can split up reps however they would like

9/27

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Rev. Lunges x 8
(Goblet Hold)
KB Rom. DL x 8
KB Russian Swing x 8

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 2-3
*Establish a heavy

B. For Time:
600m Run
30 Chest to Bars
600m Run

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. In a 9 min Window:
Back Squat x 8
(one sec pause at bottom)
*:20 sec wall sit directly after each set

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Alt. DB Snatches
3) Straight Legged Sit-Ups
4) Burpees Over Row
5) KB Sumo Deadlifts

9/26

THURSDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) BW Step-Ups
3) Bike
4) Medball Thrusters
5) DB Hang Squat Cleans
(light)

1A. 15 min AMRAP:
500m Row
10 Box Jumps
(step down; 24"/20")
10 DB Hang Power Cleans
(50/35lbs)
-5 min rest-
2A. 15 min AMRAP:
30/20 Cal Bike
20 Wall Balls (20/14lbs)
*Split Class into 2 groups, Group 1 starts on 1A Group 2 Starts on 2A

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB/KB Bent Over Row
2) SL V-Ups
3) DB Shrugs
4) 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 Devil's Press
*add one rep to DP

9/25

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Empty BB Thrusters
2) Scap Pull-Ups
3) Scap Push-Ups

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

B. Two Sets of:
Bulg Split Squats x 20
(20 each leg)

HXBX

Warm Up
Tabata 9
1) Inchworms
2) DB Rom. DL
3) Glute Bridges

A. In a 9 min Window:
Three Sets (minimum):
8 Bulg. Split Squats
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
6 DB Squat Cleans
12 Cal Row
6 Burpee Box Jump Overs
12 DB Shoulder to OH

9/24

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Paloff Hold (left)
2) Pallof Hold (right)
3) Plank to Pike
4) HR Push-Ups
5) Hollow Hold
6) Medball Chest Act.

*Allow 5 min to Warm Up Part A

A. Five Sets of:
Bench Press x 2-3
*Build to a heavy
Barbell Roll Outs x 6-8
(like using an ab wheel)

B. 12 min AMRAP:
12 Toes-to-Bar
12 Lat. Burpees Over Bar
12 Push-Ups

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Hollow Hold
3) Side Plank (right)
4) Side Plank (left)
5) HR Push-Ups
6) Burpees

A. In a 9 min Window:
3 x 10 (minimum):
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 4 Sets:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In an 18 min Window:
10 Push-Ups
20 KB Swings
40 Cals (MC)

9/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
High Hang Snatch x 4
OH Squat x 4
ang Snatch x 3
OH Squat x 3
Low Hang Snatch x 2
OH Squat x 2
Slow Pull Snatch x 5

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

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

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 26 min Window:
120 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
12 Air Squats
12 Box Jumps
12 KB Goblet Squats
12 SA KB Thrusters
(6 each arm)

9/21

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Cossack Squat
2) Air Squat
3) HR Push-Ups
4) Dive Bomber Push-Ups
5) Side Plank (left)
6) Side Plank (right)

A. 30 min AMRAP:
400m Run
immediately into...
Three Rounds of:
15 Wall Balls (20/14lbs)
10 Push-Ups
5 Strict Pull-Ups

HXBX

Warm Up
EMOM x 9
:35 on/:25 off
1) Burpees
2) Plank to Pike
3) Medball Thruster

A. "Tag"
In a 35 min Window:
25 DB Devil's Press
50 Burpee Box Jumps
75 Wall Balls
100 Cals (MC)

9/20

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) Inchworms
3) DB Clusters
4) Hollow Pulses

A. In an 18 min Window:
Back Squat
1-3) 2-3 Reps
4-6) 3-4 Reps
*Continue to increase load until you're unable to do so/Includes Warm Up Time

B. Three Rounds of:
20/15 Cals (MC)
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
100m Run
*Timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) DB Goblet Squats

A. In a 10 min Window:
Deficit Deadlift x 6
*Build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) 100m Run
2) Burpees to Bar
3) KB Sumo DL
4) 100m Run
5) Air Squats

9/19

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Thrusters (light)
2) DB Walking Lunges
3) DB Step-Ups

A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 each arm)
40 Box Step-Overs
(50/35; 20")
20 SA DB OH Walking Lunges
1600m Run

HXBX

Warm Up
Tabata x 9
1) Medball Activation
2) HR Push-Ups
3) DB Power Cleans (light)

A. In a 9 min Window:
Bench Press x 6
*Build as comfortable

B. "Level Up"
In a 9 min Window:
8 Cal Row
8 Push-Ups
*Add 2 reps to both each round
-3 min rest-
In a 9 min Window:
200m Run
10 Dball Power Cleans
*Add 2 reps to PC's each round

9/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) HR Push-Ups
3) Medball Activation
4) Squat Jumps

A. In a 20 min Window:
Establish a 3RM
Bench Press

B. Every 2 min, for 2 Sets:
(8 Intervals)
:90 on/:30 off
For Max Reps....
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*Stagger class as needed for rings

HXBX

Warm Up
100m Run
Followed by....
Tabata x 6
1) Squat Hold
*at bottom
2) BW Rev. Lunges
3) Glute Bridges

A. In a 9 min Window:
Back Squat x 6
*Build as Comfortable

B. "Tag"
In a 20 min Window:
100m Run
6 DB Clusters
8 DB Deadlifts
10 Box Jump Overs
12 Single DB Step-Overs

9/17

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 KB Rom. DL
6 Glute Bridges
7 KB Swings

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 3-4
*Record heaviest load

B. Five Rounds for Time:
20 KB Swings (24/16kg)
10 Alt. Rev. Lunges
(KB Goblet Hold)
10 Box Jumps (24"/20")

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Ab-Mat Sit-Ups
3) DB Rev. Fly's
4) Straight Legged Sit-Ups

B. "King of the Hill"
In a 16 min Window:
6 DB/BB Bent Over Row
12 DB/BB Thrusters
24 Cals (MC)