11/1

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Burpees
4) KB Rom. DL
5) KB Swing
6) KB Alt. Rev. Lunges
(Goblet Hold)

A. For Time:
50/40 Cal Row
40 Deadlifts
(225/155lbs)
50/40 Cal Row

B. Four Sets of:
BB Hip Thrusts x 8
*:15 sec iso hold on rep 8

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 Goblet Hold Lunges
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches

10/31

THURSDAY

HXBXplus

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

A. In a 12 min Window:
Seated BB Strict Press
x 3
*sit on floor and establish a heavy set of 3

B. 12 min AMRAP:
4 DB Devils Presses (50/35lbs)
8 Chest to Bars
12 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Plank Walks or Hold
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Bicycles
3) BB Skull Crushers
4) Straight Legged Sit-Ups

B. "Happy Halloween"
(20 Intervals)
:40 on/:20 off
1) Bike
2) DB Devil's Press
3) Dball Over the Shoulder
4) Row
5) HR Push-Ups

10/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Set of:
KB Suitcase Carry x 50ft
(each arm)
KB Walking Lunges x 20
(Goblet Hold; Single)

A. Every 2 min, for 5 Sets:
(20 Intervals)
1) Max Cal Bike x :90 sec
2) 20 KB Walking Lunges
(24/16kg; Front Rack)
3) Max Cal Row x :90 sec
4) 60 DU's
(scale= 90 SU's)
*NOT SCORED

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

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

B. "Partner Frenzy"
Every 4 min, for 6 Rounds
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 DB Hang Clean & Jerks
12 Box Jump Overs

10/29

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Empty BB Rev. Lunges x 10
(Front Rack)
BW Step-Ups x 10

A. EMOM x 12
1) Front Foot Elevated Split Squat
x 10 (left; BB Front Rack)
2) Front Foot Elevated Split Squat
x 10 (right; BB Front Rack)
3) Strict HSPU's x 8-10
4) DB Rev. Fly's

B. "The Ram"
For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
50 Wall Balls
25 Toes to Bar
25 Wall Balls

HXBX

Warm Up
200m Run
directly into...
2 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) DB Rev. Fly's
3) Static Hang
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hil"
In an 18 min Window:
500m Row
25 Wall Balls

10/28

MONDAY

HXBXplus

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

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Clean Lift-Offs
+
Power Clean
@ 60% of 1RM
immediately into...
Every :90 sec, for 6 Sets:
Squat Clean x 2
@ 75-85% of 1RM

B. "Full Send"
For Time:
50/40 Cals (MC)
25 G2O (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) BW Rev. Lunges

A. In a 12 min Window:
Back Squat x 5
*2 sec pause at bottom

B. "Tag"
In a 20 min Window:
16 DB Deadlifts
16 Cals (MC)
156 DB Step-Ups
200m Run

10/26

SATURDAY

HXBXplus

Warm Up
Tabata x 10
1) High Knees
2) Frog Jumps
3) Step-Ups
4) KB Goblet Squats
5) Burpees

A. 40 min AMRAP:
In teams of 2...
100m Farmers Carry
200m Run
10 Strict Pull-Ups
10 Burpee Box Jumps
*You Go, I Go Fashion

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps

10/25

FRIDAY

HXBXplus

Warm Up
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH SquAT
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 Snatch Balance
2 Squat Snatch
2 Sots Press

A. Every :90 sec, for 10 Sets:
Hang Snatch
+
Snatch
*Build to a heavy

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

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 Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings

10/24

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
BW Rev. Lunges x 10
Air Squat x 10

A. Three Sets of:
Front-Racked Alt. Rev. Lunges
x 16 (8 each leg)
Strict Pull-Ups x Max Set

B. Five Rounds for Time:
40 DU's
20 Wall Balls
(20/14lbs)
10 Chest to Bars

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round

10/23

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Medball Squat Clean
2) Scap Pull-Ups
3) Banded Muscle Snatch

A. Six Sets of:
Against a 4 min clock...
5 Power Cleans
(135/95lbs)
10 Toes to Bar
Max Cals (MC)
-2 min rest-

HXBX

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

A. In a 10 min Window:
Back Squat x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
8 Cal Bike
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups

10/22

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) KB Push Press
3) KB Rev. Lunges
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Every 2 min, for 5 Sets:
Strict Press
1) 8 Reps
2) 8 Reps
3) 8 Reps
4) 8 Reps
5) Max Reps @ Set 4 weight

B. For Time:
21-15-9
Strict HSPU's
Alt. DB Snatches
(50/35lbs)
Push-Ups

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB Bent Over Row
2) SL V-Ups
3) DB Rev. Fly's
4) Plank Walks
or
Plank Hold

B. "King of the Hill"
200m Run
20 Single DB Hang C&J's
(10 each arm)
40 DU's or 80 SU's

10/21

MONDAY

HXBXplus

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

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

B. 8 min AMRAP:
6 Deadlifts (225/155lbs)
12 Box Jump-Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) BW Rev. Lunges
2) Air Squats

A. EMOM x 12
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Alt. DB Snatches
3) KB/DB Front Squats
4) Squat Cleans

B. "EMOM Mania"
(20 inteverals)
:40 on/:20 off
1) Bike
2) Alt. DB Snatches
3) KB Russian Swings
4) Bike
5) Single DB Step-Ups

10/19

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
DB Suitcase DL x 5
(each arm)
DB Suitcase Carry x 50ft
(each arm)

1A. 8 min AMRAP:
15 Cals (MC)
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Presses
*choose a challenging weight
-2 min rest-
2A. 8 min AMRAP:
15 Cals (MC)
5 DB Devil's Press
*Same DB's as Part 1A
-rest 2 min-
3A. 8 min AMRAP:
15 Cals (MC)
12 DB Rev. Lunges
(Farmers Hold)
9 DB Push Presses
*Same DB's as Part 1A and 2A

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Jumping Jacks

B. "Tag"
In teams of two...
You Go, I Go Fashion
In a 40 min Window:
40 Cals (MC)
40 Devil's Press
40 KB Goblet Squats
40 KB Swings
40 Box Jumps
40 Wall Balls
200m Run (together)

10/18

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) BW Lunges
4) Hollow Hold/Rocks
5) Superman Hold

A. Four Sets of:
Front Racked BB Split Squats
x 10 (each leg)
Supinated Grip Pull-Ups x Max Reps

B. 10 min AMRAP:
10 Deadlifts (95/65lbs)
10 Thrusters
10 Bar Facing Burpees

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
12 Burpee Box Jumps
16 Alt. DB Snatches

10/17

THURSDAY

HXBXplus

Warm Up
EMOM x 9
1) 100m Run
2) Banded Muscle Snatch x 10-15
3) HR Push-Ups x 10-15

A. In a 15 min Window:
Establish a 8RM
Strict Press
immediately into...
2A. Every 2 min, for 2 Sets:
Strict Press x 8
@ 90% of heavist load from 1A

B. Three Rounds for Time:
400m Run
15 Push Presses
(115/75lbs)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) Bicycles
3) Pull-Up Practice
4) Leg Pulses

B. "Tag"
In a 20 min Window:
7 SA DB Deadlifts
(each arm)
7 SA DB Clean & Jerks
(each arm)
14 Cals (MC)
7 Burpees
7 SA DB BOR
(each arm)
14 Cals (MC)

10/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) KB Goblet Squats
4) KB Russian Swings
5) Side Plank (left)
6) Side Plank (right)

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Deadlift x 2
*These should be at the heaviest load possible for all 4 sets

B. 10 min AMRAP:
50 DU's
20 KB Rev. Lunges
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Clusters (light)
3) Dball Over the Shoulder
4) Bike
5) KB DL+Swing
6) Wall Balls

10/15

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) Air Squats
3) Handstand Hold
4) Kipping Practice

A. Every 2 min, for 3 Sets:
(15 intervals)
1) 300m Run
2) 6 Wall Walks
3) 25/20 Cal Bike
4) 20 Toes to Bar
5) 30 Wall Balls
(20/14lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In an 8 min Window:
3 x 12 (minimum):
DB Floor Press
BB Skull Crushers
(from floor)
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 2 Ab-Mat Sit-Up each round
-3 min rest-
In an 9 min Window:
10 Cal Bike
10 Thrusters
*Add one rep to both mvnts each round

10/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
w/ an empty BB...
1) Muscle Clean
2) Power Clean
3) Push Press

*Allow 4 min to Warm Up Part A

1A. Every :90 sec, for 3 Sets:
2 Clean Lift Offs
+
Power Clean
immediately into...
2A. EMOM x 8:
Clean x 1
*Build to a heavy

B. Three Rounds of:
Against a 3 min clock...
500m Row
Max Chest to Bar's in remaining time
-3 min rest between each-
*one score of max reps

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) BB Back Squat
2) KB Rom. DL's
3) Lat. Lunges
(Goblet Hold)

B. "Tag"
In a 20 min Window:
10 DB Rev. Lunges
12 DB Push Presses
14 Cals (MC)
16 Air Squas
200m Run

10/12

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
DB Suitcase Carry x 50ft
(each arm; single DB)
BW Walking Lunges x 20
(10 each leg)

A. "Team Pink Ribbon"
40 min AMRAP:
In teams of 2...
400m Run (together)
20 DB Walking Lunges
(50/35lbs; Farmers Carry; 10 each leg)
20 DB Floor Press
10 Devil's Press
*You Go, I Go fashion for all DB mvnts

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. "Tag"
In a 35 min Window:
200m Run
12 Thrusters
12 Burpees to Bar
200m Run
12 Wall Balls
12 Box Jumps

10/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
4 Deadlifts
4 Power Cleans
4 Alt. Rev. Lunges
(Front-Racked)

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans
12 Alt. Rev. Lunges
(Front-Racked)
*All mvnts with same bar

B. Every :90 sec, for 2 Sets:
(8 intervals)
:60 on/:30 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses
4) Banded Pull-Aparts

HXBX

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

A. In a 12 min Window:
3 x 12 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In an 18 min Window:
9 Power Cleans
18 Air Squats
9 Shoulder to OH
18 Cals (MC)

10/10

THURSDAY

HXBXplus

Warm Up
200m Run
Tabata x 6
1) Lateral Jumps over KB
2) KB Snatch (left; light)
3) KB Snatch (right; light)

A. Four Sets of:
Against a 7 min clock...
400m Run
12 Burpee Box Jump-Overs
(24"/20")
400m Run
Max KB Snatches
in remaining time
(24/16kg; increments of 5 before switching amrs)

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Devil's Press
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Step-Ups
*add two reps to Dball Step Ups every round