6/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Row x :90 sec
Goblet Squat x 10
Row x :90 sec
SA Thruster x 8 (each arm)

*Allow 6-8 min to Warm Up Part A

A. Six Sets of:
Front Squat x 2.1 @ 85+% of 1-RM
*Perform 2 reps, rack bar and rest 10 sec, then finish with one single

B. Every 4 min, for 3 Sets:
500/400m Row
15 Thrusters (115/75lbs)
*Record all 3 times

HXBX

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

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

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 Alt. DB Snatches
20 Cals (MC)

6/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
50 SU's
SA DB Push Press x 5
(each arm)
OH DB Carry x 50 ft
(each arm)

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Split Jerk
1) 2 @ 65%
2) 2 @ 70%
3) 2 @ 75%
4) 2 @ 80%
5) 1 @ 85%
6) 1 @ 90%
7) 1 @ 94%
8) 1 @ 98%
9) 1 @ 101+%
10) 1 @ 101+%

B. 10 min AMRAP:
30 DU's or 60 SU's
10 Toes to Bar
10 DB Floor Bench Press (50/35lbs)
HXBX

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

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 25 min Window:
100 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)

6/4

SATURDAY

HXBXplus

Warm Up
One Round of:
400m Run
10 Scap Pull-Ups

*6 min to Warm Up/Set Up for Part A

A. Five Rounds for Time:
In teams of 2...
400m Run (together)
20 Deadlifts (225/155lbs)
30 Pull-Ups
*10 DL's each, 15 Pull-Ups each

HXBX

Warm Up
200m Run
directly into...
4 min AMRAP:
5 Inchworms
10 Scap Push-Ups
15 Air Squats

B. "Tag"
35 min AMRAP:
3000m Row (Buy-In)
directly into...
AMRAP:
You Go, I Go Fashion
10 BB/DB Hang Squat Cleans
8 Push Press
10 Wall Balls
8 Pull-Ups

6/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
SA DB Thruster x 5 (each arm)

A. Three Sets of:
Front-Racked BB Split Squats x 5 (each)
DB Rom. Deadlifts x 5
(w/ 6 sec descent)

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

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 25 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

6/2

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Air Squats
3) Plank to Pike
Followed by...
One Round of:
w/ an empty BB...
Hang Power Snatch x 5
Power Snatch x 5
OH Squat x 5

A. Every 2 min, for 6 Sets:
Hang Power Snatch
+
Power Snatch
+
2 OH Squats
*Similar to last week, focus on stability and balanced weight distribution through feet

B. Three Rounds for Time:
10 Squat Snatches (135/95lbs)
15 Toes to Bar

HXBX

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

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

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

6/1

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
100m Row
1 Wall Walk

*Allow 5 min to prepare for Part A

A. Four Rounds of:
Against an 8 min clock...
400m Run
4 Wall Walks
400m Run
Max Cal Row in remaining time
-rest 2 min between-
*Score is total # of Calories on Row

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
*accumulate as much working time in :35 sec window as possible
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

5/31

TUESDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Two Sets of:
w/ an empty BB...
Behind the Neck Press x 5
Strict Press x 5
Push Press x 5
Push Jerk x 5

*Allow 5 min to Warm Up for Part A

A. Every :90 sec, for 8 Sets:
Push Jerk x 1
*Start at 60% of 1-RM and build to a heavy

B. Every 9 min, for 2 Sets:
For Max Reps:
3 min Cal Bike
2 min Strict HSPU's
1 min of Burpees to Bar
3 min rest
*2 total scores of Max Reps

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:
15 DB Deadlifts
15 Cal Bike
15 DB Step-Ups
200m Run

HXBX / HXBXplus

Warm Up

200m Run

Tabata x 9

1) Scap Pull-Ups

2) HR Push-Ups

3) Rev. Lunges

MURPH

RX
With a 20/14lb weight vest
Unpartitioned

For time:

1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Scaled
No Weight Vest
Partition as Needed

For time:

1 Mile Run

10 Rounds of:
10 Pullups
20 Pushups
30 Air Squats

1 Mile Run

5/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Handstand Hold
3) Static Hang

A. Three Rounds for Time:
1000m Row
800m Run
40 Alt. Pistols
20 Chest-to-Bars
10 HSPU's
*Pistol modification = Cossack Squats

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. EMOM x 6:
:40 on/:20 off
1) Banded Tricep Ext.
2) 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

5/27

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Russian Swings
3) Burpee Box Jumps

A. Four Rounds for Time:
40/30 Cal Bike
30 KB Step-Overs
(Goblet Hold; 24/16kg)
20 SA KB Thrusters
(10 each)
10 Burpee Box Jump Overs (24"/20")
*40 min TIME CAP

HXBX

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

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) Straight Legged Sit-Ups

5/26

THURSDAY

HXBXplus

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

*Allow 6-8 min to Warm Up for Part A

A. Every :90 sec, for 6 Sets:
Deadlift x 6
@ 65% of 1-RM

B. 20 min AMRAP:
Double KB DL x 25 (24/16kg)
Front Racked KB Lunges x 50
500m Row

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 10:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

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

5/25

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded GM's
2) Box Jumps
3) BIke

A. Five Sets of:
Front Squat x 3.2.1
*Perform 3 reps, rack the bar, rest 10 sec, then perform 2 reps, rack the bar, rest 10 sec, perform 1 rep.

B. 12 min AMRAP:
40 DU's or 80 SU's
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
10 Pull-Ups

HXBX

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

A. Three Sets of:
SL Deadlifts x 8
(each leg)
Banded Pull Throughs x 15

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

5/24

TUESDAY

HXBXplus

Warm Up
Two Sets of:
8 Cal Row
16 KB Swings (light)

A. Four Sets of:
Incline DB Press x 8
Single Arm DB Row x 8

B. Every 6 min, for 4 Sets:
20/16 Cal Row
12 SA DB Push Press (50/35lbs)
[12 each arm]
12 Toes to Bar
*Still working with a pair of DB's in Front Rack position for Single Arm Push Press

HXBX

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

A. 3 x 12
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "King of the Hill"
20 min AMRAP
15 Push-Ups
30 KB Swings
60 Cals (MC)

5/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Snatch Grip DL x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Snatch
+
OH Squat
*Build over the 8 Sets

B. Every 4 min, for 4 Sets:
12/10 Cal Bike
12 Bar Facing Burpees
9 Power Snatches (115/75lbs)

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) Jumping Lunges
3) Ski Lunges

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)

5/21

SATURDAY

HXBXplus

Warm Up
250m Row
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Hollow Hold

*Allow 6 min to Warm Up/Set Up Part A

A. 8 min AMRAP:
15 Cal Row
12 DB Deadlifts (50/35lbs)
9 DB Hang Power Cleans
6 DB Push Press
-2 min rest-
8 min AMRAP:
15 Cal Row
5 Devil's Press (50/35lbs)
-2 min rest-
8 min AMRAP:
15 Cal Row
12 Front-Racked DB Lunges
(50/35lbs)
9 DB Push Press

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 Run (Buy-In)
*200m Intervals until each has done 5 rounds
directly into...
AMRAP:
10 Alt. DB Snatches
10 Cal Bike
10 Wall Balls
10 KB Swings

5/20

FRIDAY

HXBXplus

Warm Up
Two Sets of:
DB Rev. Lunges x 10 (light)
DB Front Squat x 10
DB Push Press x 10
DB Thrusters x 10

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Front Squat x 2 @ 32X1
+
Front Squat x 3 (no tempo)
*Build to a heavy complex/Start around 60% of 1-RM

B. For Time:
30 DB Thrusters (50/35lbs)
30 Alt. DB Rev. Lunges
20 DB Thrusters
20 Alt. DB Rev. Lunges
10 DB Thrusters
10 Alt. DB Rev. Lunges
*Farmers Hold for lunges

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 Burpee Box Jumps
*add two reps to both mvnts each round

5/19

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Static Hang x :20 sec
BB Strict Press x 10

A. Every :90 sec, for 7 Sets:
Push Jerk
+
Split Jerk
1) 55% of 1-RM SJ
2) 60%
3) 65%
4) 70%
5) 75%
6) 80%
7) 85%

B. Five Rounds for Time:
400m Run
8 Strict Pull-Ups
16 Push-Ups

HXBX

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

A. In a 15 min Window:
Back Squat x 8
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

5/18

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) KB Swings
3) KB Windmills
(:20 sec each arm)

*Allow 8-10 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 88-90%
of 1-RM

B. Every 3 min, for 3 Sets:
30/22 Cal Bike
Max DU's or SU's
-2 min rest between each-

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 DB Clean & Jerks
12 Burpees to Bar

5/17

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
100m Row
Burpees x 3

*Allow 5 min to Set Up Part A

A. Two Rounds for Time:
400m Run
500m Row
400m Run
25 Burpee Broad Jumps
400m Run
40 Wall Balls (14/10lbs)
400m Run
500m Row
*40 min TIME CAP

HXBX

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

A. 3 x 10:
BB Curls
DB Seasaw Rows
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
12 SA DB Devil's Press
(6 each arm)
24 KB Swings

5/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
DL x 3
Clean Shrug x 3
Clean High Pull x 3
Power Clean x 3
Squat Clean x 3

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


B. "2008 Games Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 10 min Window:
Tempo Deadlifts x 5
(4 sec up, 4 sec down)

B. "Tag"
In a 25 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like