5/28

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 4
1) Plank to Pike
2) Inchworms

A. 3x12
DB Curls
BB Strict Press
Dips

B. Four Rounds for Time:
500m Row
10 Single DB Step-Ups (50/35lbs)
20 Alt. DB Snatches

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
DB Bent Over Row
*5 Banded Pull-Aparts between each set
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

5/27

THURSDAY

HXBXplus

Warm Up
Thoracic Roll Out x :60 sec
Echo Bike x :60 sec
Frog Stretch x :60 sec
Echo Bike x :60 sec

Every 2 min, for 12 min:
Deadlift
1) 8 Reps @ 50%
2) 6 Reps @ 60%
3) 4 Reps @ 70%
4) 2 Reps @ 80%
5) 2 Reps @ 90%
6) 5 Reps @ 75%

B. Three Rounds for Time:
400m Run
30 Walking Lunges w/ DB Farmers Carry (50/35lbs)
15 Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Squat Hold

A. Three Sets:
w/ Barbell
2 Strict Press + 4 Push Press
*build in weight as comfortable
immediately into...
Six rounds:
:20 on/:15 off
1) Leg Pulses
2) Plank

B. "Code Red"
Every 4 min, for 16 min:
3 min on/1 min off
200m Sprint (run)
Max Empty BB Thrusters
*Most time spent in the red zone

5/26

WEDNESDAY

HXBXplus

Warm Up
Wall Slides x 10 @ 3030
Scap Push Ups x 10
Followed by...
EMOM x 6
1) Static Hang L-Sit x :30 sec
2) Banded Glute Bridges x 10
3) Lat Insertion Pull Up x 10

A. Every 2 min, for 12 min:
Tempo Bench Press
5 Reps @ 21X1
*use first 3-4 sets to build to heaviest load you can handle for final 2-3 sets

B. 15 min AMRAP
45 DU's/90 SU's
30 Push Ups
15 Chest To Bars

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5
A. Five Sets
Back Squat x 5
*build over the course of 5 sets as comfortable

B. "Capture the Flag"
In a 20 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

5/25

TUESDAY

HXBXplus

Warm Up
Couch Stretch x :60 sec each
Echo Bike x 2 min
Followed by...
Russian Baby Makers x 15

A. Back Squat
1) 5 Reps @ 75% of 1RM
2) 3 Reps @ 80%
3) 1 Reps @ 85%
4) 5 Reps @ 80%
5) 3 Reps @ 85%
6) 1 Rep @ 90%
7) 5 Reps @ 85%
8) 3 Reps @ 90%


B. "Charley Horse"
For Time:
50/35 Cal Bike or 75/50 Cal Row
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs (24"/20")
*Barbell should be taken from the ground

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 15 min:
2 min on/:30 off
1) Bike

2) AMRAP Style:
5 Deadlifts
5 Hang Cleans
5 Push Press

5/24

MONDAY

HXBXplus

Warm Up
Pass Throughs x 10
Scap Push Ups x 10
Followed by...
Running Drills
2 Rounds:
30 ft each...
High Knees
Butt Kickers
Perfect Stretch

A. Every 8 min, for 32 min:
400m Run
15 Shoulder to OH (115/75lbs)
15 TTB or Knee Tucks
500m Row
*record all 4 times
*Add each rep not completed to total time if they do not finish

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Banded GM's
3) Burpees

A. 3x8
BB Deadlift

B. "Tag"
25 min AMRAP
16 Air Squats
12 Wall Balls
8 SA DB Clean & Jerk
(4 each arm)
50m Farmers Walk
100m Run

5/22

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists

B. 30 min AMRAP:
In Teams of two, alt. each movement, complete...
200m Run
15 Box Jumps
15 KB Swings (24/16kg)
15 Deadlifts
15 Alt. DB Snatches (50/35lbs)

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) 15 Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

5/21

FRIDAY

HXBXplus

Warm Up
19 Cal Row
Followed by...
Tabata x 6
1) Cobra
2) Inchworms
3) Scap Push-Ups

A. Four Sets of:
BB Bent Over Row x 9
DB Rev. Fly's x 12
V-Ups x 15

B. "Open 19.1"
15 min AMRAP:
19 Wall Balls (20/14lbs)
19 Cal Row

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. Four Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Double KB Swings
3) Mountain Climbers
4) Double KB Push Press
5) Straight Legged Sit-Ups

5/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ empty BB...
Strict Press x 3
Push Press x 3
Push Jerks x 3
Split Jerk x 3
directly into...
3 x 3
Push Jerk
+
Split Jerk
*one PP+one SJ= 1 Rep

A. Every :90 sec, for 8 Rounds:
Push Jerk +Split Jerk
*build over 8 sets to today's heavy

B. Three Sets for Max Reps of:
:60 sec of DB Box Step Overs (50/35lbs;24"/20")
:60 sec of Strict HSPU's
:60 sec of Toes to Bar
:60 sec of KB Swings (24/16kg)
:60 sec rest

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. Three Rounds:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

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

5/19

WEDNESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Banded Sampson x :30 sec per hip
Banded Lat Stretch x :30 sec per arm
Followed by...
Three Sets of:
w/ empty BB...
Hang Clean Shrugs x 3
Hang Clean High Pull x 3
Hang Squat Clean x 3


A. Four Sets:
Front Squats x 3 Reps @ 87-90%
-rest :90 sec min between-

B. Three Rounds for Time:
10 Hang Squat Cleans (135/95lbs)
15 Chest-to-Bars
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 9 min:
1) 8 SL Deadlifts
(each leg)
2) 15 Banded Pull Throughs

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts
*Most time spent in YZ

5/18

TUESDAY

HXBXplus

Warm Up
Banded Scarecrow x :30 sec
Wall Slides x 10
Scap Push Ups x 10
Followed by...
Every :90 sec, for 6 min:
1) KB Halos x 8 reps each
2) Burpee Box Jump Overs
x 8 reps (find rhythm)

A. Every 2 min, for 10 min:
Bench Press
1) 3 Reps @ 70%
2) 2 Reps @ 75%
3) 2 Reps @80%
4) 1 Rep @ 85%
5) 1 Rep @ 90%
-rest 2 min-
Every 2 min, for 6 min:
Bench Press
1) 1 Rep @ 95%
2) 1 Rep @ 101%
3) 1 Rep @ 101+%

B. "Desire"
For Max Reps
5 Minutes of Burpee Box Jump Overs (24"/20")
*Repeat 11/05/2019

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Three Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. 4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Mountain Climbers x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
20 KB Swings
40 Cals (MC)
*Yellow Zone

5/17

MONDAY

HXBXplus

Warm Up
10 Cals (MC)
Followed by...
10 min of Skill Work
*Oly or Gymnastics

A. For Time:
50/35 Cal Bike
400m Run
40 Deadlifts (185/125lbs)
400m Run
30 Power Snatches (95/65lbs)
400m Run
20 Thrusters (95/65lbs)
400m Run
10 Bar Muscle Ups
*40 min TIME CAP

HXBX

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

A. EMOM x 6
1) :40 sec DB/KB Alt. Lunges
2) :30 sec Jumping Lunges

2) :30 sec Pull Up Practice

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

5/15

SATURDAY

HXBXplus

Warm Up
Banded Lat Pull Downs x 10-15
Lunge Matrix x 3 steps each
Followed by...
Two Sets:
Row x :30 sec
Rest x :30 sec
Single-Leg Jumps x 5 each
Rest x :30-:60 sec

A. "Jackie"
For Time:
Row 1000m
50 Thrusters (45/35lb)
30 Pull Ups

B. Three Sets of:
Bulg. Split Squats x 8 @30X1
immediately followed by...
Dynamic Jumping Bulg. Split Squats x 12 @10X0
Rest :90 sec between legs
*use two KB's for 8 reps, then drop and immediately perform 12 without weight

HXBX

Warm Up
100m Row/SkiErg/Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2
30 min AMRAP
1000m Row or SkiErg
100 Wall Balls
100 Jumping Lunges
*break up reps, however you like

5/14

FRIDAY

HXBXplus

Warm Up
10 Cals (Members Choice)
Followed by...
Tabata x 6
1) Static Hang
2) Burpees
3) Banded GM's

A. In a 10-12 min Window:
Gymnastics Practice

B. Ten Rounds for Time:
12 KB Swings (24/16)
9 Push Ups
6 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) Russian Step-Ups
3) Plank to Pike

A. 10-9-8...1
OH Lunges
(10 each leg, etc)
*5 BW Glute Bridges between each

B. "Partner Frenzy"
Every 3 min, for 18 min:
1) 6 DB Step-Overs
12 Box Jumps

2) 4 Cal Bike
8 Ab-Mat Sit-Ups

5/13

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Handstand Hold (Wall)
2) Russian Step Ups
3) Inchworms

A. 3 x 8
BB Push Press
DB Shrugs

B. Four Rounds for Time:
Row/SkiErg 500m
Run 400m
10 Strict HSPU
10 DB Box Step Overs
(50/35lb to 24"/20")

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Three Sets:
BB Strict Press x 6
BB Push Press x 10
*complete all 3 sets of SP before moving to PP
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Bicycles

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Burpees to Plate
5 Plate G2O
*add one to both mvnts each round

5/12

WEDNESDAY

HXBXplus

Warm Up
Pec Activation (Medball)
followed by...
KB Halos x :15 sec each direc.
Plank Shoulder Taps x :30 sec
Glute Bridge Hold x :60 sec
Rest :30 sec
KB Floor Press x :30 sec
Wall Climbs x :30 sec
Rev. Snow Angels x :60 sec

A. Three Sets of:
Tempo Bench Press x 8 Reps @21X1
*slow and controlled descent, then pause for one sec in bottom position, then explode up

B. Four Rounds for Time:
400m Run
10 SA DB Push Press (left side-50/35lb)
10 SA DB Push Press (right side-50/35lb)
15 Ring/Box Dips
*Holding two DB's in front rack position, then perform 10 reps with one arm while holding the other DB in racked position

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 Sets of:
Pull-Ups x 8
DB/BB Bent Over Row x 10
DB/BB Shrugs x Max Reps

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total

5/11

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

A. In a 12 min Window:
Snatch x 1.1.1
*4-5 sec between each rep

B. 20 min AMRAP
In teams of 2
200m Run
15 Box Jumps (24"/20")
30 Wall Balls (20/14)
*Only 1 team Member working at a time
(i.e. Partner A runs 200m, Partner does 30 Box Jumps, Partner A does 30 Wall Balls , etc.)

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
B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
6 Thrusters
6 Lat. Burpees over Bar

5/10

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:15 off
1) Banded Palloff Hold
2) Banded Lat. Walk
3) Banded Squats
4) Side Plank Hold
5) Assault Bike
*Move through with as little rest as possible. It should take between 10-12 minutes.

A. Every 2 min, for 16 min (8 sets):
Tempo Front Squats x 4 reps @ 32X1
*Build over course of 8 sets, reaching a heavy double by the 6th set and repeating that weight for sets 7 and 8

B. Every 7 min, for 21 min (3 sets):
20/15 Cal Bike
10 Front Squats (155/105lb)
10 Burpee Box Jump Overs (24"/20")
*goal is to record fastest time possible and have a long period of rest in order to recover

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:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 DB KB Swings
100m Run

5/8

SATURDAY

HXBXplus

Warm Up
3 min AMRAP:
100m Run
10 Russian Baby Makers

A. For Max Reps:
One Round of:
:60 sec each
Bike or Row
Rest
Alt. DB Snatches (50/35lbs)
Rest
Toes to Bar
Rest
Double-Unders
Rest
Front Squats (135/95lbs)
Rest
Push-Ups
*rest 4 min until running clock reaches 15:00
B. EMOM x 18
55% of reps achieved
1) Bike or Row
2) Alt. DB Snatches (50/35lbs)
3) Toes to Bar
4) Double-Unders
5) Front Squats
6) Push-Ups
*have them record their max reps for each of the 6 mvnts

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Inchworms
2) Static Hang
3) Air Squats
4) Scap Push-Ups

A. "Tag"
In a 30 min Window:
100m Run
5 Pull-Ups
10 Box Jumps
100m Run
5 BB/DB Squat Cleans
10 Push-Ups

5/7

FRIDAY

HXBXplus

Warm Up
Wall Slides x 5
Pec Activation x :60 sec
Followed by...
EMOM x 6
:30 on/:30 off
1) Glut Bridges
2) Hollow Hold
3) Plank to Pike

A. Three Sets:
Bench Press x 8
DB Bent Over Row x 8

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

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Burpee to Plate
2) Ground to OH (Plate)

A. In a 10 min Window:
4 x 8
BB Strict Press
DB Upward Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
10 Devil's Press
20 DU's or 40 SU's
30 Cals (MC)

5/6

THURSDAY

HXBXplus

Two Sets:
KB Halos x 6 (3 each)
Alt. SA KB Snatches x 6
Turkish Get-Ups x 3 (right)
Turkish Get-Ups x 3 (left)

A. "Christine"
Three Rounds For Time:
500m Row
12 Deadlifts (body weight)
21 Box Jumps (24/20")
*20 min TIME CAP

B. Three Sets:
Single Leg Deadlift x 8
DB Floor Hip Thrusts x 8
Side Plank x :30 sec (each side)

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
4 x 12
DB Rev. Fly's
DB Single Arm BOR
Banded Lat Pull-Downs

B. "Level Up"
In an 8 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
-rest 3 min-
In an 8 min Window:
5 Cal Row
5 Wall Ball Shots
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows"