5/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
5 HR Push-Ups
10 Empty BB OH Squats

A. In a 12 min Window:
Bench Press x 6
*Build as comfortable

*Allow 4 to 5 min to Warm Up Part B

B. "Nancy on the Water"
Five Rounds for Time:
500m Row
15 OH Squats (95/65lbs)

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters


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

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 KB Squat + Swing
100m Run
10 Burpee Box Jumps

5/20

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Lat. Lunges
3) Cossack Squats

A. 25 min AMRAP:
In teams of 2...
3 HSPU's
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24kg)
15 Cal Row
*Alt. mvnts; Partner A does HSPU's, Parnter B does Pull-Ups, etc.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run

5/19

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
4 HR Push-Ups
8 Air Squats

A. Six Sets of:
Ring Dips
1) Max Reps
2) 40% of Max Reps
3) 50% of Max Reps
4) 60% of Max Reps
5) 50% of Max Reps
6) 40% of Max Reps

B. Against a 12 min clock...
1000m Row
immediately into...
AMRAP:
5 DB Thrusters (50/35lbs)
10 DB Push-Press
30 DB Rev. Lunges
(Farmers Hold)
*Score is Rounds+Reps; Row is just the buy-in

HXBX

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

A. In a 8 min Window:
3 x 12
DB Strict Press
BB Upright Rows

B. "King of the Hill"
In a 16 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

C. "Pipeline"
5 min WIndow

5/18

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Box Jumps
3) Jumping Pull-Ups

*Allow 5 min of addtional Warm Up/Set Up Part A

A. For Time:
800m Run
60 Cal Row
30 Pull-Ups
600m Run
40 Cal Row
20 Pull-Ups
400m Run
20 Cal Row
10 Pull-Ups

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

A. In a 12 min:
Bench Press x 8
*5 Dips between each set

B. "Partner Frenzy"
Every 4 min for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

5/17

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an emtpy BB...
Snatch Grip DL x 3
Power Snatch x 3
Squat Snatch x 3
Low Hang Snatch x 3
Hang Snatch x 3

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Snatch DL to mid-thigh
+
Hang Snatch from Below Knee
+
Snatch

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Burpees over Bar
(can be lateral burpees)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round

5/16

Tuesday

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Cossack Squats
4) Hollow Hold
5) Superman Pusles
6) Cobra

A. EMOM x 10
:35 on/:25 off
1) Banded Palloff Hold
2) Banded Lat. Monser Walk
3) Single-Leg Glute Bridge Hold
4) Side Plank
5) Bulg. Split Squat Jumps
(for isolated side mvnts: left 1st round; right 2nd round)

B. Four Rounds for TIme:
60 DU's
40 Single KB Sumo DL
(32/24kg)
20 Cal Row

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 15
:35 on/:25 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL V-Ups
4) BB Curls
5) Hollow Rocks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 Shoulder to OH
16 Cals (MC)

5/25

Friday

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
DL x 3
GM's x 3
Back Squat x 3
Front Squat x 3

A. In a 24 min Window:
Establish a 1-rep Max...
Front Squat

B. For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
75 Wall Balls

HXBX

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

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

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

5/13

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Plank to Pike
2) Hollow Hold
3) PVC Pass Thru

A. 35 min AMRAP:
2000m Row
1600m Run
120 DB Thrusters (50/35lbs)
80 Toes to Bar
40 Pull-Ups
20 DB Devil Press
*divide reps up however you'd like

HXBX

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

A. "Tag"
In a 35 min Window:
400m Run (together)
40 DB Thrusters
80 Box Jump Overs
40 DB Push Press
80 Russian KB Swings
*Split up reps however you like

5/12

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) BIke
2) Hanging Knee Tucks
3) OH Plate Hold

A. Every :90 sec, for 6 Sets:
Low Hang Squat Snatch x 2
*Let mechanics dictate load, focus on getting full ext. and recieving in a low and stable position

B. Every 4 min, for 4 Sets:
20/16 Cal Bike
8 Squat Snatch (135/95lbs)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In a 10 min Window:
Three Sets (minimum):
Back Squat x 6
Sissy Squats x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Row
3) DB Hang Squat Cleans
4) HR Push-Ups

5/11

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Broad Jump x 3
KB GM's x 6
KB Swings x 9

A. EMOM x 9
:40 on/:20 off
1) Box L-Sit Hold
2) Supinated Grip Pull-Ups
3) KB Rom. DL

B. Two Rounds for Time:
750/650m Row
20 Pull-Ups
40 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) OH Plate Hold

A. EMOM x 9:
:35 on/:25 off
(9 intervals)
1) BB Strict Press
2) DB Floor Press
3) Dball GM's
(front bear hug hold)

B. "Tag"
In a 25 min Window:
200 Cal Row/160 Cal Bike
(Buy-In)
directly into...
AMRAP Style:
10 Alt. DB Snatches
10 Dballs over the Shoulder
10 Burpees over Dball
10 Pull-Ups
(pull-ups are optional)

5/10

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
3 Wall Walks

A. Every 2 min, for 6 Sets:
Strict Press x 6
*Build as comfortable

B. Every 2 min, for 6 Sets:
40 DU's or 80 SU's
12 DB Push Press (50/35lbs)
Max Wall Balls (20/14lbs)
*No resting intervals; score is total reps of wall balls

HXBX

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

A. EMOM x 12
:40 on/:20 off
1) Banded Tricep Ext.
2) Squat Jumps
3) KB Sumo DL

B. "King of the Hill"
In an 18 min Window:
12 SA DB Devil's Press
(6 each arm)
16 Cals (MC)
24 KB/DB Rev. Lunges

5/9

TUESDAY

HXBXplus

Warm Up
Bike x 2 min
Followed by...
Two Sets of:
Walking Lunges x 20 steps
Tempo Goblet Squat x 3
@41X1

*Allow 14 min to build up for Part A

Every :90 sec, for 4 Sets:
Front Squat x 1
@ 90-95%

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

HXBX

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

A. EMOM x 16
:35 on/:25 off
1) KB/DB Bent Over Row
2) Hollow Rocks
3) SA DB Curls
4) SL V-Ups

B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
(3 Total Rounds)
2:15 sec on/:45 sec off

1) Bike

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

5/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Rocks
2) Side Plank (left)
3) Side Plank (right)
4) Squat Jumps
5) DB Push Press

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Toes-to-Bar

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
+
Tall Box Jumps x 10
*Attempt jumping to a higher box height immediately following DL's

B. "Tag"
24 min AMRAP
16 Wall Balls
14 KB Swings
12 Goblet Squats
10 Burpee Box Jumps
200m Run

5/6

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Alt. DB Snatches (light)
2) SA DB Thruster (left)
3) SA DB Thruster (right)

A. Ten Rounds for Time:
In teams of 2...
400m Run
20 Alt. DB Snatches (50/35lbs)
20 Wall Balls (20/14lbs)
*Partner A does run, Partner B does snatches, Partner A does wall Balls, so roles are switched every round

B. Core
*If time allows

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 Row (Buy-In)
directly into...
AMRAP:
10 Alt. DB Snatches
10 Burpees to Bar
10 KB Swings
200m Run

5/5

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Banded GM's
3) Cossack Squats

A. Four Sets of:
Banded Hamstring Curl x 20
Rom. DL x 6

B. "Happy Cinco De Mayo"
15 min AMRAP:
5 Burpee Box Jumps (24"/20")
5 HSPU's
5 Power Cleans (135/95lbs)
5 SA KB Thrusters (24/16kg; 5 each arm)

HXBX

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

A. In a 9 min Window:
Tempo Deadlifts x 6
(4 sec up & down)
Single Leg Pistols x6
(on box; each leg)

B. "Happy Cinco De Mayo"
In a 23 min Window:
55 Box Jumps
55 Wall Balls
55 Cals (MC)

5/4

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Pull-Up
3) Box Jumps

A. Four Sets of:
Ring Dips x 8-10
DB Floor Press x 12

B. Five Rounds for Time:
30 DU's
15 Push-Ups
3 Wall Walks

HXBX

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

A. In an 8 min Window:
Three Set (minimum):
Push Press x 8
DB Shrugs 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 Devils Press
*add one rep to both mvnts each round

5/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Good Morning x 5
Rom. DL x 5
Front Squat x 5

*Allow 12 minutes to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Front Squat x 1 @90%

B. 7 min ARMAP:
1 Front Squat (134/95lbs)
2 Pull-Ups
3 Front Squats
4 Pull-Ups
5 Front Squats
6 Pull-Ups
etc...

HXBX

Warm Up
5 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 12 min Window:
Four Sets (minmum) of:
DB Floor Bench Press x 8
Box Dips x 10
Banded Hamstring Curls x 12

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 Pull-Ups
12 DB Thrusters

5/2

TUESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Lunges
Lat. Lunges
Bunny Hops
Followed by....
Tabata x 9
1) Hollow Hold
2) Plank to Pike
3) Superman Hold

*Allow 4-5 minutes to Warm Up/Set Up Part A

A. Every 7 min, for 5 Rounds:
400m Run
10 Deadlifts (115/75lbs)
20 Push Presses
(115/75lbs)
*Record all 5 times

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 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

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

5/1

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2:30 min
Group 2)
2:30 AMRAP:
w/ an empty BB...
Snatch Grip Shrug x 5
Snatch Grip High Pull x 5
High Hang Power Snatch x 5
High Hang Squat Snatch x 5

A. Every :90 sec, for 8 Sets:
High Hang Snatch x 3
*mechanics dictate load, but focus is full ext. and recieving in a low and stable position unddr bar

B. 12 min AMRAP:
4 Squat Snatches (135/95lbs)
8 bar-Facing Burpees
12 Toes to Bar

HXBX

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

A. In a 10 min Window:
Tempo Back Squat x 5
@41X1
*Build as comfortable

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

4/29

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
DL x 3
Front Squat x 3
Back Squat x 3
Behind the Neck Press x 3

A. Seven Rounds for Time:
400m Run
29 Back Squats (135/95lbs)
*Must be taken from ground
45 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Box Jumps
12 Goblet Squats
12 Wall Balls
12 KB Swings
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.