11/9

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Wall Walks
3) Box Jumps

A. In a 16 min Window:
Gymnastic Practice
(DU's, Muscle-Ups, Pull-Ups, etc)

B. Four Rounds for Max Reps:
1 min each station
1) Max Cal Row
2) Strict HSPU's
3) Bar Muscle Ups
or
Pull-Ups
4) Rest
*total of 16 minutes one score of max reps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. 4 x 8
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In an 18 min Window:
75 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
15 Box Jumps
*Most time in YZ

11/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 4
GM's x 4
Front Squat x 4

Allow 6 min to warm up DL

A. Four Sets of:
Deadlift x 6 @ 75% or 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil Presses (50/35lbs)

HXBX

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

A. In a 12 min Window:
Tempo Front Squat x 5
@31X1
*build as comfortable

B. "Tag"
In a 24 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Goblet Squats
8 KB Swings

11/6

SATURDAY

HXBXplus

Warm Up
EMOM x 6
1) Handstand Hold x :30 sec
2) Candlesticks x 5 (each leg)
3) OH Plate Hold x :30 sec

A. Every 3 min, for 9 min:
:60 sec Goblet Squat Hold
5 DB Squat Jumps
:10 sec Bike Sprint

B. 30 min AMRAP:
In teams of 2...
400m Run
30 KB Swings(32/24kg)
20 Box Jump Overs (24"/20")
*Team members will alt. tasks. Thus Partner A will run 400m, Partner B will do KB swings, Partner A will do Box Jump Overs, and it will be the opposite the following round.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) HR Push-Ups
3) Inchworms

A. In a 35 min Window:
In teams of 2...
3000m Row Buy-In
directly into...
AMRAP:
6 DB Hang Squat Cleans
9 Box Jumps
6 Front Squats
9 Hang Power Cleans
6 Shoulder to OH
9 Wall Balls

11/5

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Russian Baby Makers x 10
Cossack Squats x 10
Followed by...
Four Rounds of:
:30 on/:20 off
1) Banded GM's
2) Banded Front Rack Hold

A. Every 2 min, for 6 Sets:
Tempo Front Squat @32X1
1) 3 @ 65% of 1-RM
2) 2 @ 70%
3) 2 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 2 @ 85%

B. Every 5 min, for 15 min:
40 Cal Row
20 Back Squats (135/95)

HXBX

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

A. 3 x 10
DB Strict Press
DB Shoulder Fly's
directly into...
Tabata x 6
:20 on/:10 off
1) Flutter Kicks
2) Mountain Climbers
3) Leg Pulses

B. "Tag"
In a 20 min Window:
10 Devil's Press
25 DU's or 50 SU's
200m Run

11/4

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank to Pike
2) Shoulder Taps
3) Cobra
Followed by...
One Round of:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Push Jerk x 3
Tall Jerks x 3
Split Jerks x 3

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

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

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 a 7 min Window:
5 Burpee Box Jumps
5 Alt. DB Snatches (each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 7 min Window:
5 Cal Bike
5 Wall Balls
*add one rep to each mvnt every round

C. CORE
(coaches choice)
*if time allows

11/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Static Hang x :30 sec
Burpees x 5
Wall Slides x 10
DB Squat Cleans x 5
Burpees x 5
Pec Activation x :30 sec
DB Squat Cleans x 5
Burpees x 5

B. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans (50/35lbs)
30 Burpees

HXBX

Warm Up
100m Run
Followed by...
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Banded GM's

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable

B. "Partner Frenzy"
Every 4 min, for 24 Min:
3 min on/1 min off

1) Bike

2) AMRAP:
6 Deadlifts
12 Lat. Burpees over Bar
*Keep the weight light

11/2

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Suitcase DL x 5 (each arm)
Medball Rotating Slams x 10

A. Three Sets of:
Deadlift x 8 @ 70% of 1-RM

B. EMOM x 20
1) 40 DU's or 80 SU's
2) 20 KB Sumo Deadlifts
3) 10 Toes to Bar
4) 10 Strict HSPU's

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats
directly into...
One Round:
w/ empty BB...
Rom. DL x 5
GM's x 5
Front Squats x 5

A. In a 12 min Window:
3x12
DB Chest Fly's
Banded Tricep Ext.
DB Floor Press (in a Glute Bridge Hold)

B. "Capture the Flag"
In a 20 min Window:
Four Rounds of:
20 SL V-Ups
40 KB Swings
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner

11/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squats
4 Power Snatch
4 OH Squats
3 Squat Snatch
3 Snatch Balances
2 Squat Snatch
2 Snatch Balances

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


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

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a heavy 5-RM
Back Squat

B. "Tag"
In a 20 min Window:
8 Burpees
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

10/30

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Air Squats
4) Banded GM's
5) Side Plank Hold
6) Hollow Hold

A. 12 min AMRAP:
In teams of 2...
12/9 Cal Row
18 KB Goblet Squats (24/16kg)
*one partner must hold a Plate (45/25lbs) locked out OH while the other partner is completing one full round before swithing. If Partner drops plate, the other partner must stop as well.
-5 min rest-
12 min AMRAP:
12/9 Cal Bike
12 Single Arm DB Push Press (50/35lbs-6 each arm-non-working arm is holding DB in front rack position)
*one partner must hold a KB (24/16kg) in standing goblet position while the other partner is completing one full round before switching. If Partner drops KB, the other partner must stop as well.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run

10/29

FRIDAY

HXBXplus

Warm Up
Allow a 12 min Window for:
Athlete Choice Warm Up/Set Up for workout
(provide suggestions if needed)

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cal Bike or 75 Cal Row
50 DB Box Step-Overs (50/35lbs)
1600m Run

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. 3 x 12
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

C. "Pipeline"
*If time allows

10/28

THURSDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch, 5 OH Squats
4 Power Snatch, 4 OH Squats
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Balances

A. Every :90 sec, for 6 Sets:
Snatch x 1.1
(2 singles)
*build to a heavy

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Bar-Facing Burpees

HXBX

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

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round

10/27

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an emtpy BB...
Strict Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
Press in Split Jerk position x 3

A. Every 2 min, for 6 Sets:
Split Jerk w/ 2 sec pause in dip & 2 sec pause in catch x 2 reps

1) @ 65%
2) @ 70%
3-4) @ 75%
5-6) @ 80%

B. Three Sets for Max Cals/Reps:
Every 3 min...
Assault Bike x :60 sec
Strict HSPU's x :60 sec
Rest x :60 sec
*one score of total reps added up. 9 min running clock

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. In a 15 min:
Bench Press x 8
*5 Dips between each set

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

10/26

TUESDAY

HXBXplus

Warm Up
Eight Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Banded Squats
3) Side Plank Hold
4) Russian Step-Ups
*switch sides second time through

A. Four Sets of:
Bulg. Split Squats x 8
Rev. Grip Bent Over Row x 8

B. For Time:
1000m Row
100 Air Squats
75 KB Swings (24/16kg)
50 SA Front-Racked KB Lunges
(Switch hands at 25 reps)
75 KB Swings
100 Air Squats

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) BB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone

10/25

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Static Hang
3) Air Squats
Followed by...
EMOM x 6
:40 on/:20 off
1) Bike
2) Box Jumps
3) Wall Climbs (Walks)

A. For Time:
800m Run
30 Burpees to Bar
30 Pull-Ups
600m Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400m Run
10 Burpees to Target
10 Bar Muscle Ups
*35 min TIME CAP

HXBX

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

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

10/23

SATURDAY

HXBXplus

Warm Up
One Round of:
Hawaiian Squats x 5 (each)
Russian Baby Makers x 10
Followed by...
Tabata x 12
1) V-Ups
2) Broad Jumps
3) Lat. Lunges
4) Plank to Pike

A. Five Rounds of:
Against a 5 min clock...
15/12 Cal Bike
400m Run
Max Burpee Box Jump-Overs in remaining time
-Rest 2 min between each-
*Record 5 total rep counts of the Burpee Box Jump-Overs

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:
3000m Row (as a team)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

10/22

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Handstand Hold
2) Light KB Swings
3) Bike

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

B. Three Sets of:
Single Leg Hip Bridge x 10
(10 each leg)
Hollow Hold x :30 sec

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups

10/21

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 5
OH Squat x 5
Power Snatch x 4
OH Squat x 4
Squat Snatch x 3
Snatch Balances x 3
Squat Snatch x 2
Snatch Balances x 2

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch
(@80-85% of 1-RM)

B. Every 7 min, for 21 min:
1000m Row
16 KB Front-Racked Lunges
(24/16kg)

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 6 Sets (3 each):
:60 on/:30 off
1) SL KB Deadlift
(:30 sec each side)
2) Alt. Pistols from Box
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg

10/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Scap Push-Ups
3) Plank Shoulder Taps
Followed by...
EMOM x 6
:40 on/:20 off
1) Bike
2) Box Jumps
3) Wall Climbs

A. Five Rounds for Time:
400m Run
25 Wall Balls (20/14lbs)
15 Toes-to-Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 12 min Window:
Establish a heavy...
Bench Press x 8
*5 DB Upright Flys between each set

B. "Tag"
In a 25 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Pull-Ups
8 Power Cleans
8 Deadlifts

10/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

A. Every :90 sec, for 8 Sets:
Split Jerk x 2 reps
1-3) @ 70%
4-6) @ 75%
7-8) 80-85%

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Push Press (95/65lbs)
10 C2B Pull-Ups

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. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
9 min AMRAP:
200m Run
20 Wall Balls
*add 5 wall balls each round
-3 min rest-
8 min AMRAP
20 Cal Row
20 Alt. DB Snatches
*add 2 snatches each round

10/18

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
AMRAP:
4 Banded GM's
6 Air Squats
8 Rev. Lunges

A. In a 20 min Window:
Find a 1-RM
Back Squat

B. "AB-3"
For Max Calories:
Bike x 3 min

C. CORE
(coaches choice)

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
*can set the BB down as needed. Do not have to be working for entire :60 sec.

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 25 min Window:
10 Cal row
12 KB Squat + Swing
10 Cal Row
12 Devil's Press