4/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) SU's
2) Handstand Hold
3) Bottom Squat Hold

*Allow 5 min to Set Up Part A

A. 15 min AMRAP:
500m Row
50 DU's
10 HSPU's
-rest 5 min-
B. 15 min AMRAP:
400m Run
40 Push-Ups
20 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "King of the Hill"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning

4/27

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
SL Glute Bridge x 5
(each leg)
KB Rom. DL x 7
KB Swing x 9

A. Every :90 sec, for 3 Sets:
(9 intervals)
1) Posted SL DL x 10
(left leg)
2) Posted SL DL x 10
(right leg)
3) Barbell Hip Thrusts x 8

B. 12 min AMRAP:
3 Bar Muscle-Ups
(Scale= 6 Pull-Ups)
6 DB Hang Power Cleans
(50/35lbs)
12 Alt. Rev. Lunges
(50/35lbs)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
DB Chest Fly's x 10
Banded Tricep Ext x 15

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) DB Devil's Press
3) Dballs Over the Shoulder
4) Burpee Pull-Ups

4/26

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 6
Muscle Clean x 5
Strict Press x 4
Front Squat x 3
Power Clean & Jerk x 2
Squat Clean & Jerk x 1

A. For Time:
10 Clean & Jerks (135/95lbs)
400m Run
8 Clean & Jerks
400m Run
6 Clean & Jerks
400m Run
4 Clean & Jerks
400m Run
2 Clean & Jerks

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
SL KB DL x 8 (each leg)
BB Hip Thrusts x 10

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 SL Sit-Ups
10 Push-Ups
10 Power Cleans
10 SA Thrusters
(5 each arm)

4/25

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
BB GM's x 5
BB Front Squat x 5

A. In a 20 min Window:
Establish a 2 Rep Max
Front Squat


B. "Charley Horse"
For Time:
50/35 Cal Bike
(or 75/50 Cal Row)
25 Front Squats (175/115lbs)
25 Burpee Box Jump-Overs
(24"/20")

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 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

4/24

MONDAY

HXBXplus

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

A. Four Sets of:
Max Reps of Strict Ring Dips

B. Four Rounds of:
Against a 3 min clock...
350/300m Row
12 Toes to Bar
Max Reps of Wall Walks
-rest 2 min between-

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row or Bike
2) Burpees to Bar
3) Banded GM's

A. In a 12 min Window:
Four Sets (minimum) of:
Back Squats x 6
Curtsy Lunges x 12

B. "TAG"
In a 20 min Window:
40 Cals (MC)
40 BB/DB Hang Cleans
340 BB/DB Front Squats
40 Wall Balls
40 Burpees to Bar

4/22

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Inchworms x 5
KB Swings x 10 (light)

A. 35 min AMRAP:
400m Run
40/30 Cal Row
30 Shoudler to OH
(115/75lbs)
20 Alt. BB Front-Racked Rev. Lunges

HXBX

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

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

4/21

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Cossack Squats
3) BW Rev. Lunges

A. In a 15 min Window:
Back Squat x 6
@41X1
*Build as comfortable

B. Three Rounds of:
In a 3 min WIndow:
25/18 Cal Bike
Max Wall Balls (20/14lbs)
-2 min rest between-
*Score is total reps of Wall Balls

HXBX

Warm Up
200m Run
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

4/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Power Snatch x 2
*Build to a heavy 2

B. Three Rounds for Time:
400m Run
10 Power Snatches (135/95lbs)
5 Ring Muscle-Ups
(scale: 12 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. In a 15 min Window:
Deadlift x 6
*Build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's

4/19

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
Row x 2 min
followed by...
Two Sets of:
KB Swings x 10
KB Suitcase DL x 10
(each arm)

A. EMOM x 30
1) 12/9 Cal Row
2) 9/6 Cal Bike
3) 12 Toes-to-Bar
4) Max Reps of Devil's Press
[entire :60 sec]
5) Rest
*Score is max Devil's Press

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row

A. In a 9 min Window:
Four Sets (minimum) of:
DB Bent Over Row x 10
KB Goblet Squats x 12

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Wall Balls
200m Run

4/18

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Single Unders
2) Banded Tricep Ext.
3) Static Hold

A. Three Sets of:
DB Shoulder Press x 10
Supinated Ring Rows x 10
DB Skull Crushers x 10
Strict Toes-to-Bar x 6

B. Four Rounds for Time:
50 DU's
50 Air Squats
25 Push-Ups

HXBX

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

A. In a 9 min Window:
3 x 12 (minimum) of:
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
200m Run

4/17

MONDAY

HXBXplus

Warm Up
Three Sets of:
Box Step-Ups x 10
KB Farmers Carry x 100ft

A. Four Sets of:
DB Bent Over Row x 10
DB Rev. Fly's x 12
Banded Pull-Aparts x 15

B. 10 min AMRAP:
12 Alt. DB Snatches (50/35lbs)
12 Box Jump-Overs (24"/20")

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. Lunges
2) Jumping Lunges
3) Pull Up Practice

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 Jump-Overs
8 Russian KB Swings
12 DB Thrusters

4/15

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
50ft of:
High Knees
Butt Kickers
BW Lunges
Bunny Hops

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

A. With a continuous Clock...
0:00-4:59)
1000m Row
5:00-9:59)
75 Shoulder to OH
(115/75lbs)
10:00-14:59)
15 Ring Muscle-Ups
or
40 Pull-Ups
15:00-19:59)
75 DB Thrusters
(25/20lbs)
20:00-24:59)
75 Box Jump-Overs
(24"/20")
25:00-to 30:00)
800m Run
*Record all 6 times

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:
400m Run (together)
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
*You Go, I Go fashion, except for run

4/14

FRIDAY

HXBXplus

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

A. Five Sets of:
Handstand Hold x :30 sec
Tempo Push-Ups x 8
41X1

B. For Time:
400m Run
9 Wall Walks
400m Run
6 Wall Walks
400m Run
3 Wall Walks
400m Run

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:
Deficit Deadlifts x 8
*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 Dballs Over Shoulder
*add one dball over shoulder each round

4/13

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Row x 500m
KB Farmers Carry x 100ft

A. EMOM x 10
Deadlift x 4
@ 50% of 1RM

B. 12 min AMRAP:
30/25 Cal Row
30 Single KB Sumo DL
(32/24kg)
30 DU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) BW Lunges
3) Medball Thrusters (light)

A. In a 12 min Window:
Three Sets (minimum) of:
DB Floor Press x 10
DB Floor Skull Crushers x 12
BB Strict Press x 15

B. "Tag"
In a 20 min Window:
10 DB/KB Curtsy Lunges
10 DB/KB Push Press
10 DB/KB Front Squats
200m Run

4/12

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Plank to Pike
3) Cossack Squat

A. Two Sets of:
Scap Pull-Ups x 10
Air Squat x 10

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

HXBX

Warm Up
Tabata x 20
1) Burpees
2) Inchworms
3) Plank to Pike
4) HR Push-Ups
5) KB Swings (light)
6) SA KB Press (left)
7) SA KB Press (right)
8) Hollow Hold
9) Side Plank (left)
10) Side Plank (right)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Row
2) SA Hang Clean & Jerk
(:20 sec each side)
3) Box Jumps
4) KB Sumo DL
5) Dball Power Cleans
6) Wall Balls

4/11

TUESDAY

HXBXplus

Warm Up
200m Run
Folllowed by...
One Round of:
Snatch Grip DL x 3
Snatch Shrug x 3
Snatch High Pull x 3
Low Hang Power Snatch x 3

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Low Hang Power Snatch
x 3 Reps
*Build as you feel comfortable

B. Four Rounds for Time:
400m Run
20 Alt. DB Snatches (50/35lbs)
20 Single Arm DB Push Press
(10 each arm)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Pull-Aparts
3) Pull-Ups
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
18 Thrusters
24 KB Swings
30 Cals (MC)

4/10

MONDAY

HXBXplus

Warm Up
Group 1)
BIke x 2:30 min
Group 2)
2:30 min AMRAP:
KB Front Rack Carry x 50ft
KB Sumo DL x 10

A. Five Sets of:
Front Squats x 3
Banded Sissy Squats x 12

B. Every 2 min, for 12 minutes:
1) 20/16 Cal Bike
2) 16 Double KB Front Squat
(24/16kg)
3) 12 Burpee Box Jumps
(24"/20")
*2 times through/not scored

HXBX

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

A. In a 12 min Window:
Heel Elevated Back Squat x 8
*build as comfortable

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

4/8

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
5 HR Push-Ups
10 Alt. DB Snatches (light)
20 DU's

A. 30 min ARMAP:
20/15 Cal Row
15 Dips
30 Alt. DB Sntaches
(50/35lbs)
60 DU's
15 Dips
30 Russian KB Swings
(32/24kg)
20/15 Cal Row

HXBX

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

B. "Tag"
In teams of two...
You Go, I Go Fashion
In a 40 min Window:
40 Cals (MC)
40 Devil's Press
40 KB Goblet Squats
40 KB Swings
40 Box Jumps
40 Wall Balls
200m Run (together)

4/7

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Swings
2) Hollow Rocks
3) Superman Hold
4) Plank to Pike

A. Every 2 min, for 5 Sets:
Double KB Deadlift x 8
@4x41
*4 sec down & up

B. Every 4 min, for 4 Sets:
25/18 Cal Bike
[or 30/25 Cal Row]
20 KB Walking Lunges
(24/16kg; Farmers Hold)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Bike
3) OH KB Hold

A. 40 min ARMAP:
500m Row
400m Row
30/20 Cal Bike
20 Alt. Pistols
(scale Cossack Squats)
100ft Double KB OH Carry
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Clusters (light)
3) Dball Over the Shoulder
4) SL V-Ups
5) Deadlifts
6) Wall Balls