1/25

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Burpee Box Jumps
2) KB Rev. Lunges (light)
3) Cossack Squats

A. In a 20 min Window:
Back Squat
1-3) 3 @ 88-92%
4) Max Reps @ 82%
*Includes Warm Up time

B. Eight Rounds for Time:
5 Burpees
10 Wall Balls (20/14lbs)

HXBX

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

A. In a 12 min Window:
Four Sets (minimum):
DB Chest Fly's x 10
Banded Tricep Ext. x 15

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

1/24

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Push Press x 5
Push Jerk x 5
Tall Jerl x 5
Split Jerk x 5

*Allow 8 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Split Jerk x 1 @ 80-85% of 1RM

B. 12 min AMRAP:
8 Strict HSPU's
16 Chest-to-Bar's
32 DU's

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) KB/DB Bent Over Row
2) BB Curls
3) Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 SA DB BOR
(5 each arm)
10 Burpees to Bar

1/23

MONDAY

HXBXplus

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

A. In a 14 min Window:
Three Sets of:
Deadlift x 8 @ 70% of 1RM
*this includes warm up time

B. For Time:
1000m Row
40 KB Sumo DL (24/16kg)
40 Alt. Rev. Lunges
40 KB Sumo DL's

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 12 min Window
Deadlift x 6
*Build as you feel comfortable

B. "Tag"
24 min AMRAP
16 Wall Balls
14 Goblet Squats
12 Box Jump Overs
100m Run

1/21

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-ps
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
40/32 Cal Bike
15 Box Dips
30 Russian KB Swings
60 DU's or 120 SU's
15 Box Dips
30 Russian KB Swings
*Members can split up reps however they like

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
100 Wall Balls
100 DB/BB G2O
*Members can split up reps however they would like

1/20

FRIDAY

HXBXplus

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

A. In a 20 min Window:
Back Squat
1) 2 @ 85%
2) 2 @ 90%
3) 2 @ 90%
4) Max Reps @ 80%
*Includes Warm Up Time

B. For Time:
500m Row
50 Alt. Pistols
25 Burpee Box Jumps

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) DB Rom. DL

1/19

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Kip Swing
2) HR Push-Ups
3) Plank to Pike

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 9 Sets:
Jerk Dip
+
Jerk
*Build to a heavy

B. For Time:
30 Shoulder to OH (115/75lbs)
30 Pull-Ups
30 Shoulder to OH (115/75lbs)

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 Scap Push-Ups

A. In a 12 min Window:
3 x 10 (minimum):
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

1/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5
Front Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM
directly into...
Every :90 sec, for 8 Sets:
Clean x 2
@ 75-85% of 1RM

B. For Time:
800m Run
25 G2O (135/95lbs)

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

1/17

TUESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50 ft
(per arm)
Hollow Hold x :20 sec
KB Sumo DL x 10

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

B. Five Sets of:
Barbell Hip Thrusts x 6
Banded Pull-Aparts x 30
L-Sit (on boxes) x :15 sec

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)

1/16

MONDAY

HXBXplus

Warm Up
Tabata x 10
1) Inchworms
2) Air Squats
3) Superman Hold
4) Hollow Hold
5) Burpees

A. For Max Reps:
:60 on/:60 off
1) Cal Bike
2) Burpee Box Jumps (24"/20")
3) Toes-to-Bar
4) Double Unders
5) Front Squats (135/95lbs)
6) Push-Ups
-rest 4 min-
EMOM x 18
60% of reps achieved in Part A
1) Cal Bike
2) Burpee Box Jumps
3) Toes-to-Bar
4) Double Unders
5) Front Squats
6) Push-Ups

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)

1/14

SATURDAY

HXBXplus

Warm Up
Four Sets:
:20 on/:10 off
1) V-Ups
2) Cossack Squats
3) Plank Walks
4) Scap Pull-Ups
5) Jumping Squats

A. 30 min AMRAP:
400m Run (together)
directly into:
Three Rounds of:
15 Wall Shots (20/14lbs)
10 Push Ups
5 Pull Ups
*Alt. Full Rounds (3 each)/3 rounds they start over going back to the 400m Run.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)
4) Burpees
5) HR Push-Ups
6) Frog Jumps

A. "Tag"
In a 35 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

1/13

FRIDAY

HXBXplus

Warm Up
Three Sets of:
250m Row
10 Air Squats

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 steps

B. For Time:
50 Cal Row
50 Box Jump Overs (24"/20")
50 KB Swings (24/16kg)
50 Single KB Box Step Overs
(24/16kg)
50 Cal Row

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. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Thrusters
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

1/12

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Row
4) Empty BB Thrusters

A. In an 18 min Window:
Four Sets of:
Back Squat x 6 @ 80-88%
*Includes warm up time

B. Three Sets for Max Reps:
*9 Intervals
:45 on/:45 off
1) Cal Bike
2) Wall Ball Shots
3) Cal Row

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
24 Cals (MC)

1/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft
KB Sumo DL x 10
directly into...
EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) Box Jumps
3) DB Push Press

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

B. Three Sets of:
Single Leg DL x 8 (each)
L-Sit Hold x :30 sec

HXBX

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

A. In a 10 min Window:
Four Sets (minimum):
DB Floor Press x 12
Medball Activation x :20 sec

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

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps

1/10

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
BTN Push Jerk x 5
BTN Split Jerk x 5
OH Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Behind the Neck Jerk x 1
@ 70-80% of 1RM

B. 12 min AMRAP:
12 Pull-Ups
12 Alt. DB Snatches (50/35lbs)
12 SA DB Push Press (left)
12 SA DB Push Press (right)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
10 Cal Row
10 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
10 Cal Bike
10 Dballs over Shoulder
(each side)
*add 2 reps each round

1/9

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Burpees to Bar
3) Box Jumps
w/ an empty BB...
One Round of:
Snatch Grip DL x 4
Hang Power Snatch x 4
Hang Squat Snatch x 4
Power Snatch x 4
Squat Snatch x 4

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
Snatch
*Build to esablish a heavy

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

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

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

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Front Squats
*Break up reps however you'd like

1/7

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6:
1) Static Hang
2) Burpees
3) DB Clusters (light)

A. 40 min AMRAP:
In teams of 2...
100/70 Cal Bike
800m Run (together)
60 Devil's Press (50/35lbs)
400m Run (together)
30 Pull-Ups
*Reps can be divided up however they'd like except for the run which happens together

HXBX

Warm Up
100m Run
Followed by...
Tabata x 10
1) Jumping Lunges
2) Hollow Hold/Rocks
3) BW Rev. Lunges

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
100 Box Jumps
100 Wall Balls
100 Air Squats
*break up reps, however you'd like

1/6

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Plank
2) Side Plank (left)
3) Side Plank (right)
4) Static Hold
5) KB Goblet Squat Hold

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

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

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Deadlift x 5
@ 4 sec down + up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

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

1) Bike

2) AMRAP Style:
8 Thrusters
8 Lat. Burpees over Bar

1/5

THURSDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Lat Burpees over Bar
2) Thrusters
3) Back Squats
directly into...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5


A. Every :90 sec, for 4 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM Clean
directly into...
Every :90 sec, for 6 Sets:
Clean x 1
*Build to a heavy for the day

B. Three Sets of:
Against a 3 min Clock...
500m Row
Max Pull-Ups in remaining time
-2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 15 min Window:
10-9-8...1
Bent Over Row
*5 DB Rev. Fly's between each set


B. "Level Up"
In a 9 min Window:
250m Row
10 Alt. DB Snatches
*add two reps to snatches
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Burpee Box Jumps
*add one rep to both each round

1/4

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
2/ an empty BB...
BB OH Rev. Lunge x 10
Behind the Neck Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Behind the Neck Jerk x 1
@ 60-75%
*Split or Push Jerks

B. For Time:
800m Run
80 Push Presses (95/65lbs)
800m Run

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Row
2) Burpee
+
Air Squat

A. EMOM x 9
:35 on/:25 off
1) DB Push Press
2) BB Curls
3) Banded Tricep Ext.
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 SA DB OH Rev. Lunges
(5 each arm)

1/3

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Clusters (light)
4) Bike

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

A. Every :90 sec, for 5 Sets:
20 Intervals
1) 20 DU's + 10 DL's (225/155lbs)
2) 15/12 Cal Bike
or 225/200m Row
3) 12 Burpee Box Jumps (24"/20")
4) 8 Devil Presses (50/35lbs)

HXBX

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

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 DB/BB Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run