4/21

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Suitcase KB DL x 8 (each)
KB Rom. DL x 8
Deadbug x 10

A. In a 15 min Window:
(includes warm up time)
Three Sets of:
5 Deadlifts w/ eccentric pause
+
5 Deadlifts
@ 55-65% of 1-RM
*Eccentric DL= pause 2 full sec just below knee as you lower the bar. Reset on the ground between each rep.

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 Single DB Box Step-Overs

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. 3 x 8:
Strict Press
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) 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 SL Sit-Ups
*add 2 Straight Legged Sit-Ups each round

4/20

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Burpees
8 KB Swings (light)

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
*Start at 50% and build to a heavy

B. Every 5 min, for 3 Sets:
15/12 Cal Bike
12 Toes to Bar
9 Handstand Push-Ups
15/12 Cal Bike
*Record 3 times

HXBX

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

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

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Box Jumps
3) Row
4) Alt. DB Snatches
*Split class into two groups

4/19

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Air Squats
3) High Knees

*Allow 6 minutes of additional Warm Up and Set Up time

A. Five Rounds for Time:
400m Run
12 Front Racked Alt. Lunges
(135/95lbs)
12 Back Squats
(from ground)
*30 min TIME CAP

HXBX

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

A. 4 x 10
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Four Sets of:
:60 on/:20 off
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In a 16 min Window:
10 Push-Ups
20 Wall Balls
40 Cals (MC)
*Most time spent in the YZ

4/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 5
Power Clean x 5
Front Squat x 5

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Power Clean
+
Front Squat
*Begin around 60% and build to a heavy

B. 12 min AMRAP:
3 Power Cleans (175/115lbs)
6 Pull-Ups
9 Box Jumps (30"/24")

HXBX

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

A. In a 12 min Window:
Front Squats x 8

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

4/16

SATURDAY

HXBXplus

Warm Up
Row or Bike x 5 min
*Nasal breathing only

A. Two Sets of:
Single DB Goblet Squat x 10
Single DB Push Press x 5 (each)
Single DB Box Step Overs

B. "Gas Tank Half Full"
Four Rounds for Time:
600m Run
20 Thrusters (75/55lbs)
15 Chest to Bars
10 DB Box Step Overs (50/35lbs;24"/20")

HXBX

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

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

4/15

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
DB Floor Press x 12
DB Bent Over Row x 12

A. In a 15 min Window:
Bench Press
1) 5 @ 70-75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
*Window includes warm up time
directly into...
In a 6 min Window:
Establish a 1-RM Bench Press

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

HXBX

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

A. 3 x 12:
Seated DB Press
BB Upright Rows

B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 KB Swings
10 SA DB Hang C&J's
(5 each arm)
100m Run

4/14

THURSDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 4
:40 on/:20 off
1) Alt. DB Snatches (light)
2) Box Jumps

A. Every 2 min, for 6 Sets:
Power Clean
+
Front Squat
+
Hang Clean
*Start around 65-70% of 1-RM Clean and build from there

B. Every 4 min, for 4 Sets:
40/32 Cal Row
20 Alt. DB Snatches (50/35lbs)

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. Three Rounds of:
DB/KB Rev. Lunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

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

4/13

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
w/ one heavy KB...
Suitcase DL x 5 (each)
Suitcase Carry x 50ft
Sumo Deadlift x 20

*Allow 5 min to Warm Up DL

A. "Strict Diane"
21-15-9
225/155lbs Deadlift
Strict HSPU's

B. Three Sets of:
Barbell Hip Thrusts x 8
Banded Pull-Aparts x 30

HXBX

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

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
100m Run
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Burpees to Bar

4/12

TUESDAY

HXBXplus

Warm Up
15 Cal Bike
*Nasal breathing only

*Allow 6 min to Set Up for Part A

A. Two Rounds for Time:
20/15 Cal Bike
10 Strict Pull-Ups
400m Run
20 Chest to Bars
60/45 Cal Row
30 Pull-Ups
800m Run
40 KB Walking Lunges (24/16kg)
*40 min TIME CAP

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 Box Jump Overs
*add one rep to Dball Box Jump Overs every round

4/11

MONDAY

HXBXplus

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

*Allow 6 min to Warm Up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70-74%
2) 5 @ 75-79%
3) 3 @ 80-84%
4) 2 @ 85-89%
5) 2 @ 90-94%
6) 1 @ 95+%

B. 12 min AMRAP:
20/15 Cal Bike
20 Alt. Pistols
10 Toes to Bar

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...
Max Cal Bike in remaining time
*teams can split up wall balls and calories however they like

4/9

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft (each)

*Allow 6 min to Warm Up for Part A

A. Every 2 min, for 3 Sets:
Deadlift x 10
@ 65-70% of 1-RM

B. 15 min AMRAP:
5 Strict Pull-Ups
10 KB Walking Lunges (24/16kg-Farmers Hold)
100m KB Farmers Carry (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Pull-Ups
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

4/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DU's (practice)
2) DB Floor Press
3) DB Bent Over Row

A. In a 15 min Window:
Build to 90-95% of 1-RM Bench Press

B. For Time:
100 DU's or 200 SU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups (hands on DB handles)
50 DB Push-Press
100 DU's or 200 SU's

HXBX

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

A. Three Rounds:
BB Strict Press x 8
DB Shoulder Fly's x 10
DB Shrugs x 12

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

4/7

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Goblet Squats (light)
3) Plank to Pike

A. In a 16 min Window:
Four Sets of:
Back Squat x 2 @ 90+%
*Includes Warm Up time

B. "Charley Horse"
For Time:
50/40 Cal Bike
(or 75/55 Cal Row)
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")

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:
:60 on/:30 off
1) SL KB Deadlift
2) Pistol from Box
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Mountain Climbers

B. "Partner Frenzy"
Every 4 min, for 6 Sets:
3 min on/1 min off
1) Bike or Row

2) AMRAP:
9 Deadlifts
6 Hang Cleans
3 Shoulder to OH
*DB or BB

4/6

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Jumping Pull-Up
3) Goblet Hold Rev. Lunges

A. Every :90 sec, for 18 min (3 sets):
:60 on/:30 off
1) Straight Legged Sit-Ups
2) Box Jumps (higher than usual)
3) BB Rev. Grip Bent Over Row
4) Ring/Box Dips

B. Against a 2 min clock...
300/250m Row
Max Reps of DB Push Press (50/35lbs)
-rest 2 min between each-
*One total score of total Push Presses

HXBX

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

A. In an 15 min Window:
10-9-8...1
Bench Press
*5 Banded Pull-Aparts between each set

B. "Tag"
In a 20 min Window:
100m Run
10 V-Ups
10 Push-Ups
10 Wall Balls
10 DB Power Cleans

4/5

TUESDAY

HXBXplus

Warm Up
200m Run
Tabata x 4
1) PVC Pass Throughs
2) KB Swings (light)

*Allow 5 min to Warm Up for Part A

A. Every :90 sec, for 10 Sets:
Split Jerk
w/ 2 sec pause in dip & recieving position
Sets 1-2) @ 65%
Sets 3-4) @ 70%
Sets 5-6) @ 75%
Sets 7-10) @ 80%

B. Three Sets of:
Against a 2 min clock...
300/250m Row
Max HSPU's in remaining time
-2 min rest between each-
*One score of total HSPU's

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"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add 2 Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
250m Row
20 Alt. DB Snatches
*add 2 snatches each round

4/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Scap Pull-Ups
2) Inchworms
3) DB Thrusters (light)

A. Two Sets of:
2 Pull-Ups
4 Toes to Bar
6 Push-Ups
8 Wall Balls
-rest 1 min between rounds-

B. "Invictus Baseline Test"
Every 5 min, for 6 Sets:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*record 6 times

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


A. In a 15 min Window:
Front Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
10 Cal row
20 KB Squat + Swing
10 Cal Row
20 Burpee Box Jumps

4/2

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
200m Run
Alt. DB Snatch x 10 (light)

A. 15 min AMRAP:
500m Row
50 DU's or 100 SU's
10 Strict HSPU's
-5 min rest-
15 min AMRAP:
400m Run
30 Push-Ups

B. CORE
(Coaches Choice)

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:
2000m Row (Buy-In)
directly into...
AMRAP:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

4/1

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworms
2) Jumping Lunges
3) DB Bent Over Row (light)

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
6) 6 @ 80-85%
7) 8 @ 70-75%

B. 8 min AMRAP:
1 Thruster (115/75lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
etc.
*continue adding 1 thrusters and 2 pull-ups each round

HXBX

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

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
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

3/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty...
Power Clean x 5
Squat Clean x 4
Front Squat x 3
Thruster x 2

*Allow 5 min to Warm Up Part A

A. Ten Sets of:
Power Clean
+
Hang Clean
Sets 1-3) @ 60-70% of 1-RM
Sets 4-6) @ 70-80%
Sets 7-10) @ 80-85%

B. Option 1
For TIme:
9-7-5
Squat Cleans (205/145lbs)
Ring Muscle Ups
OR....
Option 2
For Time:
15 Power Cleans (155/105lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

HXBX

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

A. 3 x 8:
Tempo Deadlifts
(4 sec up & down)
Single Leg Pistols
(on box)

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

3/30

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Air Squats

*Allow 8 min to Warm Up/Set Up for Part A

B. "Roxy #4"
For Time:
800m Run
800m Row
800m Run
40 Back Squats (155/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 Pull-Ups
12 DB Thrusters