9/8

THURSDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Round of:
2/ an empty BB...
Tall Jerks x 5
Split Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Split Jerk x 2 reps
*w/ 2 sec pause in bottom of dip and recieving position
1-2) 65% of 1-RM
3-4) 70%
5-6) 75%

B. For Time:
800m Row
60 Alt. DB Snatches (50/35lbs)
800m Row

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Air Squats
3) Rev. Lunges

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

9/7

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
1) Bike
2) Empty BB GM's
3) Air Squats

*Allow 12 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-4) 1 @ 90% of 1-RM
5) 3 @ 85%

B. Every 4 min, for 3 Sets:
:90 sec Max Cal Bike
60 DU's or 120 SU's
*Score is Max Cals. Push Hard on bike, then transition to DU's/SU's to get them done under a fatigued state

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
8 Alt. DB Snatches
8 AbMat Sit-Ups
*add two reps to both mvnts each round

9/6

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Wall Walks
6 Burpees to Bar

A. In a 15 min Window:
Gymnastics Work
*i.e. Muscle Ups, HS Walk, Rope Climb, etc.

B. Two Rounds for Time:
25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

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

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

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

9/5

MONDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof (right)
2) Banded Pallof (left)
3) Hollow Hold
Followed by...
Two Rounds of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft

*Allow 5 min for Warm Up DL

A. "Diane"
21-15-9
Deadlifts (225/155lbs)
HSPU's

B. Three Sets of:
BB Hip Thrusts x 8
Banded Pull-Aparts x 30
Side Plank x :30 sec
(each side)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

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

9/3

SATURDAY

HXBXplus

Warm Up
Two Sets of:
50ft of...
High Knees
Butt Kickers
Frog Jumps
Lunges

A. Every 8 min, for 4 Sets:
200m Run
12 DB Devils Press (35/25lbs)
12 DB Rev. Lunges
200m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

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

9/2

FRIDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 6
:35/:25
1) DB Thrusters (light)
2) Jumping Pull-Ups
3) Kipping Practice

*Allow 5 min to Warm Up/Set Up Part A

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Three Sets of:
Bulg Split Squats x 10
(each leg)

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. Three Sets of:
8 Bulg. Split Squats
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 DB Squat Cleans
10 Cal Row
10 Box Jump Overs
10 DB Shoulder to OH

9/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
KB Sumo Deadlifts x 20

*Allow 8 min to Warm Up Part A

A. Four Sets of:
Deadlift x 3-5 @ 60%
Tall Box Jumps x 5
*Perform deadlifts directly into the high jumps and then rest between sets

B. 10 min AMRAP:
15 KB Swings (24/16kg)
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. EMOM x 6:
:40/:20
1) Strict Press
2) DB Lat. Raise
3) Banded Pull-Aparts
directly into...
Six Rounds of:
:20/:15
1) Leg Pulses
2) Mountain Climbers
3) Bicycles

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Alt. DB Snatches
3) Straight Legged Sit-Ups
4) Burpees Over Row
5) KB Sumo Deadlifts

8/31

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Row
2) Box Jumps
3) Alt. DB Snatches (light)

*Allow 4 min to Set Up Part A

A. Every 10 min, for 4 Sets:
600m Run
40/30 Cal Row
50 DU's or 100 SU's

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 12:
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

8/30

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
*Nasal breathing only
Group 2)
2 min AMRAP:
5 Burpees
10 HR Push-Ups

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Bench Press x 6
*Establish a heavy
directly into...
Every 2 min, for 2 Sets:
Bench Press x Max Reps
@ 90% of heavy

B. EMOM x 16
1) 12/10 Cal Bike
2) 10 Toes to Bar
3) 12 Dips
4) 15 Push-Ups

HXBX

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

A. 3 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Hollow Hold Pulses 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)

8/29

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ and empty BB...
Clean Shrugs x 4
Clean High Pull x 4
Power Clean x 4
Squat Clean x 4
Tall Jerks x 4
Split Jerks x 4

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Clean & Jerk
1-2) 2 @ 65%
3-4) 1 @ 70%
5-6) 1 @ 75@
7-8) 1 @ 80%
9-10) 1 @ 85%

B. Every 5 min, for 3 Sets:
400m Run
8 HSPU's
8 G2O (135/95lbs)

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
12 Air Squats
12 Box Jumps
12 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)

8/27

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
50ft...
1) High Knees
2) Butt Kickers
3) Frog Jumps
4) Walking Lunges

A. Every 8 min, for 5 Sets:
400m Run
20 Wall Balls (20/14lbs)
400m Run
20 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

8/26

FRIDAY

HXBXplus

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

*Allow 5 min to Set Up/Warm Up Part A

A. Three Sets of:
Deadlifts x 6-8 @ 50% of 1-RM
Tall Box Jumps x 10
*Goal is to perform Box Jumps immediately after DL to the highest box possible


B. 10 min AMRAP:
15/10 Cal Bike
10 Power Cleans (95/65lbs)
20 Front-Racked Alt. Rev. Lunges
*Using same bar for lunges

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 12 min Window:
Hip Thrusts x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

8/25

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Tall Jerks x 5
Split Jerks x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 12 Sets:
Clean & Jerk x 1
*Start at 50-60% and find a heavy 1 rep

B. 8 min AMRAP:
40 Air Squats
20 Alt. DB Snatches (50/35lbs)
10 Pull-Ups

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Dips between each set

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)

8/24

WEDNESDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
Tabata x 4
1) Inchworms
2) HR Push-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 3
*Find a Max 3-Rep
directly into...
Three Sets of:
Bench Press x 8
*75% of Max 3-Rep

B. Three Rounds for Time:
40/30 Cal Row
20 Toes to Bar

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) Banded Pull-Thru
2) Air Squats
3) DB Push Press

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP:
12 KB Swings
12 Wall Balls

8/23

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
50ft...
1) High Knees
2) Butt Kickers
3) Frog Jumps
4) Walking Lunges

*Allow 5 min to Warm Up/Set Up Part A

A. Two Rounds for Time:
400m Run
400m Row
400m Run
20 Walking Lunges (24/16kg)
400m Run
30 Wall Balls (20/14lbs)
400m Run
400m Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 9
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Seated Banded Rows
3) DB Rev. Fly's
directly into...
Six Rounds of:
:20 on/:15 off

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)

8/22

MONDAY

HXBXplus

Warm Up
Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 4
1) Empty BB GM's
2) Cossack Squats

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1-3) 2 @ 88-90%
4-6) 4 @ 80-83%

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

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats

8/20

SATURDAY

HXBXplus

Warm Up
Row x 500m
Followed by...
Two sets of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrug x 5
Clean High Pull x 5
Power Clean x 5
Squat Clean x 5

*Allow 6 min to Warm Up Part A

A. 30 min AMRAP:
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

HXBX

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

A. "Tag"
In a 40 min Window:
400m Run (together)
40 Alt. Snatches
40 Burpee Box Jumps
40 KB Swings
40 Cals (MC)

8/19

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Air Squats x 15
SU's x 30
Plank x :30 sec

*Allow 5 min to Warm Up Part A

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

B. Five Rounds for Time:
6 OH Sqauts*
12 Toes to Bar
30 DU's or 60 SU's
*Choose a weight that will challenge you, but you should be able to complete unbroken

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

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

B. "King of the Hill"
In an 18 min Window:
12 BB/DB Deadlifts
15 BB/DB G2O
18 Cals (MC)

8/18

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) High Knees
2) Glute Bridges
3) Inchworms

*Allow 4 min to Set Up/Warm Up Part A

A. Every :90 sec, for 3 Sets:
(12 Intervals)
:60/:30
1) BB Hip Thrusts
2) Banded Hamstring Curls
3) Hollow Hold Pulses
4) DB Bent Over Row

B. For Max Reps:
In a 4 min Window...
DB Box Step-Overs
(50/35lbs)
-2 min rest-
For Max Reps:
In a 4 min Window...
Cal Row
*Record 2 scores of Max Reps

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. Four Sets:
Strict Press x 8
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike
5 BB/DB Thrusters
*add one to both mvnts

8/17

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Bike
2) Box Jumps
3) Empty BB GM's
*Allow 10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 3 @ 85-88%
4-5) 6 @ 75-78%

B. Five Sets of:
In a 3 min Window...
12 Burpee Box Jump Overs (24"/20")
20 Wall Ball Shots (20/14lbs)
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 4
1) Plank (on hands)
2) HR Push-Ups

A. In an 10 Window:
Bench Press x 10
DB Tricep Kick Backs x 10
*Quality Sets in 10 minutes

B. "Tag"
In a 20 min Window:
5 Pull-Ups
5 Push-Ups
5 Burpees
10 Cal Row
5 Dballs Over Shoulder
5 KB Swing+Squat
5 Plate G2O
100m Run