10/25

TUESDAY

HXBXplus

Warm Up
200 Run
Followed by...
Tabata x 8
1) Box Jumps
2) Burpees
3) Bodyweight Lunges
4) Bike

A. Three Sets of:
Against a 6 min Clock...
200m Run
15 Burpee Box Jumps
200m Run
Max Cals on Bike
-3 min rest between-

HXBX

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

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's

10/24

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 2 min
Plank x :30 sec

*Allow 4 min to Set Up Part A

A. In a 12 min Window:
Build to a 1-RM
Tempo Front Squat
@ 32X1
directly into...
One Set of:
Front Squats x Max Reps
@ 1-RM from earlier
(NO TEMPO)

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
*Choose a load around 70-75%

HXBX

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

A. In a 12 min Window:
Tempo Deadlift x 5
(4 sec down, 4 sec up)
*build as comfortable

B. "Tag"
In a 24 min Window:
50 Cals (MC)
75 Air Squats
100 Plate G2O
*split reps however you'd like

10/22

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Row
2) Box Jumps
3) KB Farmers Carry

A. Three Rounds:
For Max Reps...
[:60 sec intervals]
1) Wall Balls (20/14lbs)
2) KB Swings (24/16kg)
3) DB Box Step-Overs (50/35lbs)
4) HSPU's
5) Rowing
-3 min rest between each round-

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Pull-Ups
8 Cals (MC)
200m Run

10/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 50 ft
HR Push-Ups x 10

A. EMOM x 20
Bench Press x 1
*Increase weight until you no longer can

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

HXBX

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

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

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

10/20

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Deadbug x 20
DB Rom. DL x 10
KB Sumo DL x 10

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, 8 Sets:
Deadlift x 3 @ 85% of 1RM

B. For Time:
800m Run
50 Chest-to-Bars
800m Run
*Chest to Bars should be scaled where large sets can be completed
16 min TIME CAP

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:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

10/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

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

A. Every 4 min, for 8 Sets:
(32 min)
500/400m Row
3 Snatches
3 Ring Muscle Ups
(Scale: 8 Pull-Ups)HXBXWarm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

10/18

TUESDAY

HXBXplus

Warm Up
Row x 500m
Followed by...
Two Sets of:
Air Squats x 15
Kip Swing x 10
Scap Push-Ups x 5

A. "Fran"
21-15-9
Thrustrers (95/65lbs)
Pull-Ups

B. Two Sets of:
Bulg. Split Squats x 8 (each)
Hollow Hold x 30 sec

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 Superman Pulses between each
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 Deadlifts
5 Hang Cleans
5 Push Press
[BB or DB]

10/17

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 1 min
Bike x 1 min
Followed by...
One Set of:
Deadbug x 20
Bodyweight Lunges x 20

A. Every 2 min, for 5 Sets:
(20 Intervals)
1) :90 sec Bike
2) 20 Front Racked KB Lunges
[24/16kg]
3) :90 sec Row
4) 60 DU's or 90 SU's

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 25 in Window:
5 DB Deadlifts
6 Push-Ups
7 DB Front Squats
8 KB Swings
9 Wall Balls
100m Run

10/15

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Set of:
Scap Pull-Ups x 10
Kip Swing x 10
DB Goblet Squats x 10

A. "Gravy Train"
In teams of 2...
Three Rounds for Time:
800m Run (together)
60 Pull-Ups
30 Squat Cleans (135/95lbs)
*Members can split up Pull-Ups and Clean however they'd like

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

10/14

FRIDAY

HXBXplus

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

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch

B. 12 min AMRAP:
12 Power Snatches (95/65lbs)
12 Push Presses
12 Box Jumps

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 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

10/13

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) OH Plate Lunges
3) Cossack Squats

*Allow 5-6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Front Squats
1) 3 @ 75%
2) 2 @ 80%
3) 1 @ 85%
4) 1 @ 90%
5) 2 @ 90%

B. "Muffaletta"
For Time:
1000m Row
30 Toes to Bar
20 Front Squats (155/105lbs)
30 Toes to Bar
1000m Row

HXBX

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

A. Three 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) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Straight Legged Sit-Ups

10/12

WEDNESDAY

HXBXplus

Warm Up
One Set of:
50ft...
High Knees
Butt Kickers
Lunges
Bunny Hops
Followed by...
Tabata x 9
1) KB Swings (light)
2) Hollow Hold
3) Superman Hold

A. Roxy #3
For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Rum
800m Row
800m Run
40/32 Cal Bike
*40 min TIME CAP

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 Devil Press

10/11

TUESDAY

HXBXplus

Warm Up
One Set of:
Farmers Carry x 200m
Followed by...
Two Sets of:
Deadbug x 20
KB Sumo DL x 20

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift x 3 @ 85% of 1RM

B. Three Rounds for Time:
24 KB Swings (32/24kg)
12 Alt. Rev. Lunges
(Goblet Hold)
12 Pull-Ups

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Tabata x 4
1) Plank to Pike
2) Hollow Hold

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

10/10

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Pallof Hold (left)
2) Pallof Hold (right)
3) HR Push-Ups
4) Burpees

A. In a 20 min Window:
Find a 1-RM
Bench Press

B. 10 min AMRAP:
5 HSPU's
10 Ring Dips
15 Push-Ups
30 DU's or 60 SU's

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:
8 Burpees
16 Box Jump Overs
8 KB Goblet Squats
16 Wall Balls

10/8

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Row x 2 min
KB Suitcase DL x 5 (each)
KB Swings x 10

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

A. Every 6 min, for 5 Sets:
400/350m Row
15 Deadlift (225/155lbs)
50 DU's or 100 SU's

HXBX

Warm Up
400m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges

A. "Tag"
In a 30 min Window:
200m Run (each)
40 Burpees
80 Air Squats
40 Push-Ups
80 DB Bent Over Row

10/7

FRIDAY

HXBXplus

Warm Up
One Set of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Two Sets of:
Plate OH Rev. Lunges x 10
Broad Jumps x 5

A. For Time:
800m Run
20 G2O (135/95lbs)
20 Front-Racked Alt. Lunges
800m Run
20 Front Racked Alt. Lunges
20 G2O
800m Run

HXBX

Warm Up
20mm Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Air Squats

A. Five Sets of:
Deadlifts x 10
Superman Hold x :20 sec

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off
1) Row

2) AMRAP Style:
8 Alt. DB Snatches
12 Single DB Step-Ups

10/6

THURSDAY

HXBXplus

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

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Tempo Front Squats
@ 32X1
1) 3 @ 70% of 1RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%

B. For Time:
21-15-9
Cal Bike
Back Squat (135/95lbs)
*Barbell must be taken from ground

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:
6 DB DL's
5 DB Hang Cleans
6 DB Push Press

10/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. Five Sets of:
Bench Press x 4
DB Floor Skull Crushers x 12

B. Two Sets for Max Reps...
(8 intervals)
:90 sec on/:30 sec off
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*One score of Max Reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 KB Swings (light)

EMOM x 6
:40 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Banded Pull-Aparts

A. "Tag"
In a 25 min Window:
24 Air Squats
20 Wall Balls
16 DB/KB Alt. Lunges
12 Cals (MC)
8 Burpee Box Jumps

10/4

TUESDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
Power Snatches x 3
Squat Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Halting Snatch DL
+
Snatch
*Build as comfortable/snatch pull to mid thigh w/ 2 sec pause, then lower bar to ground and perform snatch

B. For Time:
15 Snatches (115/75lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Three Sets:
DB Upright Fly's x 12
DB Floor Press x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Heel Touches


B. "Point Break"
In an 21 min Window:
6 DB Devil's Press
8 DB Hang Squat Cleans
10 DB FR Rev. Lunges
*400m Run every 7 min

10/3

MONDAY

HXBXplus

Warm Up
One Round of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
1) Burpees
2) Cossack Squats
3) Inchworms

A. For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
40/32 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
12 Goblet Squats
12 KB Swings
12 Box Jumps
100m Run