7/7

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Frog Jumps
Bear Crawl
Over the Fence (forward)
Over the Fence (backward)

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

A. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 Box Jumps (24"/20")
10 Pull-Ups

HXBX

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

A. In a 12 min Window:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

7/6

THURSDAY

HXBXplus

Warm Up
Group 1)
BIke x 3 min
Group 2)
3 min AMRAP:
Superman Pulses x 8
BW Lunges x 16

A. In a 20 min WIndow:
Back Squat
1) 4 @ 75%
2) 3 @ 80%
3) 3 @ 85%
4) 1 @ 90%
5) 10 @ 70%
6) 10 @ 75%
*includes warm up time

B. Three Rounds for Time:
500m Row
20 KB Walking Lunges
(Farmers Hold; 24/16kg)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum):
Strict Press x 8
DB Floor Press x 12
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 Thrusters
*add one rep to both mvnts each round

7/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
Dive Bomber Push-Ups x 3
Plate G2O x 6
Plate OH Hold x :30 sec

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 70-80%

B. Three Rounds of:
Against a 4 min clock...
400m Run
Max DU's in remaining time
-2 min rest-
*3 scores of max reps

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 chin-ups between each set

B. "King of the Hill"
In a 16 min Window:
16 SA DB Devil's Press
(8 each arm)
16 SA DB Hang C&J
(8 each arm)
32 SU's

7/4

TUESDAY

HXBXplus

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O
17 Wall Balls
76 SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

HXBX

Warm Up
76m Run
Followed by...
Tabata x 12
1) Burpees
2) Hollow Hold
3) Side Plank (left)
4) Side Plank (right)
5) Alt. DB Snatches (light)
6) Plank to Pike

A. Happy 4th of July!
"Tag"
In a 40 min Window:
7 Cals (MC)
4 G2O
17 Wall Balls
76 SU's
7 Cals (MC)
4 Burpee Box Jumps
17 KB Swings
76m Run

7/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. In a 20 minute Window:
Establish a 1-RM
Clean & Jerk

B. "Grettel"
Ten Rounds for Time:
3 Clean & Jerks (135/95lbs)
3 Bar Facing Burpees

HXBX

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

A. In a 12 min Window:
Back Squat x 6
@41X1

B. "Level Up"
In a 15 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round

7/1

SATURDAY

HXBXplus

Warm Up
800m Run
*conversational pace
Followed by...
Tabata x 6
1) Dive Bomber Push-Ups
2) Handstand Hold
3) Scap Pull-Ups

A. Against a 30 min clock...
1000m Row (Buy-In)
immediately into...
AMRAP:
5 Bar Muscle-Ups
[scale= 10 pull-ups]
10 HSPU's
15 KB Swings (24/16kg)
20 Alt. PIstols

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 35 min Window:
10 Squat Cleans
10 Shoulder to OH
10 Cals (MC)
10 KB Swings
10 Push-Ups
200m Run

6/30

FRIDAY

HXBXplus

Warm Up
One Round of:
200m Run
Walking Lunge x 10
Air Squat x 10

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 @ 75%
3) 2 @ 85%
4-5) 2 @ 90%
6) 10 @ 70%

B. Five Rounds of:
:90 sec on/:90 sec off
8 Burpee Box Jump Overs (24"/20")
Max reps of Double KB Front Squats
(24/16kg)
*One total Score

HXBX

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

A. In a 10 min Window:
3 x 12
DB Upright Rows
Back Squats

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

C. "Pipeline"
4 minutes

6/29

THURSDAY

HXBXplus

Warm Up
200m Row
Goblet Squat Hold x :30 sec
DB Suitcase Carry x 50 ft
(each arm)
DB SA OH Carry x :50 ft
(each arm)

A. Every 10 min, for 4 Sets:
500m Row
12 DB Shoulder to OH
(50/35lbs)
12 DB Devil's Press
30/20 Cal BIke

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:
Sumo Deadlifts x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Flutter Kicks

B. "Level Up"
In an 8 min Window:
100m Run
10 DB Alt. Snatches
*add 2 snatches each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dball Power Cleans
*add one rep to both each round

6/28

WEDNESDAY

HXBXplus

Warm Up
40m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 3
Power Snsatch x 3
Squat Snatch x 3
OH Squat x 3

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

A. Every 4 min, for 8 Sets:
400m Run
10 Toes to Bar
3 Snatches
*You get 3 attempts, but may adjust loads. Add up all successful lifts.

HXBX

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

A. Four Sets of:
DB Floor Press x 8
Banded Tricep Ext. x 12

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jump Overs

6/27

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Plank to Pike x 10
Alt. DB Snatches x 16
Plank Shoulder Taps x 20

A. In a 15 min Window:
Strict Press
1) 5 @ 65%
2) 4 @ 70%
3) 3 @ 75%
4) 2 @ 80%
5) 1 @ 85%
6-7) 10 @ 65-75%

B. 15 min AMRAP:
40 DU's
20 DB Push Press (50/35lbs)
10 Alt. DB OH Rev. Lunges
(a pair)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Hollow Hold

A. In a 9 min Window:
Three Sets (minimum) of:
DB Bent Over Row x 10
BB Curls x 12
Banded Hammer Curls x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

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

6/26

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Burpee Broad Jumps x 5
BW Lunges x 10

A. Four Sets of:
Bulg. Split Squats x 8
(each leg)
Banded Sissy Squats x 12

B. For Time:
1000m Row
30 Power Cleans (135/95lbs)
15 Bar Muscle-Ups
[scale= 30 Pull-Ups]

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:
Cursty Lunges x 16
(8 each leg)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Lat. Burpees over Bar
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

6/24

SATURDAY

HXBXplus

Warm Up
Two Sets of:
Kip Swing x 10
Dive-Bomber Push-Ups x 8
KB Swings x 6

A. In teams of 2...
800m Run (together)
immediately into...
Ten Rounds of:
(Alt. mvnts)
10 DB Hang "Clusters"
(50/35lbs)
10 Burpees
10 Pull-Ups
immediately into...
800m Run (together)
*Partner A does hang clusters, Partner B does 10 Burpees, Partner A does Pull-Ups, Partner B does hang clusters, etc.

HXBX

Warm Up
200m Run
Followed by...
Three Rounds
:20 on/ :15 off
1) Thrusters w/ Plate
2) Jumping Lunges
3) Hollow Hold

A. "Tag"
In teams of 2
35 min AMRAP
100 Cals (MC)
100 DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like

6/23

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an emty BB...
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3

*Allow 6 min to Warm Up Snatch

A. Every 6 min, for 6 Sets:
500m Row
200m Run
3 Squat Snatches
*Add up total successful lifts in three attempt (only 3 attempts) = one total load

RETEST from 04/25/22

HXBX

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

A. In a 12 min Window:
Four Sets (minimum) of:
Leg Pulses x 12
DB Seated Strict Press x 12

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run

6/22

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Clean Lift-Off x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

A. Every 2 min, or 3 Sets:
2 Clean Lift-Offs
+
Clean
+
Jerk @ 70-80%
directly into...
Every 2 min, for 3 Sets:
1 Clean Lift-Off
+
Clean
+
Jerk @ 75-85%
directly into...
Every 2 min, for 3 Sets:
Clean + Jerk
@ 85-90%

B. Four Rounds for Time:
12/9 Cal Row
3 G2O (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 5
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Plank Walks
3) SL Sit-Ups

B. "Partner Frenzy"
Six Rounds of:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's

6/21

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Burpee Box Jumps
6 Cossack Squats

A. Four Sets of:
DB Shoulder Press x 8
Barbell Skull Crushers x 12

B. Three Sets of:
Against a 4 min clock...
200m Run
12 DB Box Step-Overs
(50/35lbs)
Max Wall Walks in remaining time
-2 min rest between-
*Score is one total amount of wall walks

HXBX

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

A. In a 10 min Window:
Tempo Bench Press x 6
(4 sec down)
Plate Deficit Push-Ups x 8

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) KB Curtsy Lunges
4) Banded Knee Tucks

6/20

TUESDAY

HXBXplus

Warm Up
Three Sets of:
DU practice x :30 sec
Inchworms x 3
SA DB Push Press x 5
(each)
SA DB OH Carry x :50 ft
(each)
A. EMOM x 10
:30 on/:30 off
1) Banded Paloff
2) Banded Lat. Monster Walk
3) SL Glute Bridge Hold
4) Side Plank
5) Bulg. Split Squat Jumps
*round 1: left side; round 2: right side (excluding monster walks)

B. Four Rounds for Time:
60 DU's
30 Cal Row
10 Deadlifts (225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. EMOM x 9:
:35 on/:25 off
1) DB Seasaw Rows
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls

6/19

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Burpee Pull-Up
3) KB Swings (light)

*Allow 5 min to Warm Up Part A

A. In a 10 min Window:
Five Sets of:
Strict Press x 8
@ 60-70%

B. For Time:
10 Wall Balls (20/14lbs)
1 Strict Pull-Up
9 Wall balls
2 Strict Pull-Ups
8 Wall Balls
3 Strict Pull-Ups
....
1 Wall Ball
10 Strict Pull-Ups
*RETEST from 01/30/23

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 12 min Window:
Tempo Back Squat x 4
@32X1
*4 Single Leg DL between each set

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB

6/17

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
15 DB Hammer Curl
OH DB Carry x 50 steps
Walking Lunges x 50 Steps

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

A. Eight Rounds of each for Time:
In teams of 2...

Station 1)
15/10 Cal Bike

Station 2)
Barbell Complex of:
4 Power Cleans (135/95lbs)
6 Alt. Rev. Lunges
(front racked hold)
8 Shoulder to OH
*Each partner must complete each station 8 times. You must rotate stations as a team - so one partner will always be on the bike and one on the barbell complex at the same time.

HXBX

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

B. "Tag"
In a 35 min Window:
8 Cals (MC)
9 Burpees to Plate
8 Cals (MC)
18 KB Swings
8 Cals (MC)
9 Plate G2O
8 Cals (MC)
18 Alt. DB Snatches

6/16

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Over the Fence
(forward)
Over the Fence (backward)
Bunny Hops

*Allow 5 min to Warm Up Part A

A. Five Rounds for Time:
400m Run
40 Air Squats
30 Push-Ups
200m Run
10 Burpees
*40 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 5 Rounds:
8 Deadlifts
+
8 Lat. Burpees over Bar
*DL's should be unbroken. This is a sprint

B. "Tag"
In a 20 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Russian KB Swings

6/14

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) BW Walking Lunges
3) Dive Bomber Push-Ups

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

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

B. Three Sets of:
BB Hip Thrusts x 12
Hollow Hold x :30 sec
SIde Plank x :30 sec
(each side)

HXBX

Warm Up
Tabata x 9
1) BW Lunges
2) Cossack Squats
3) Broad Jumps

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) DB Goblet Squats
3) Jumping Lunges

B. "Tag"
*Level Up Style...
In a 20 min WIndow:
8 Push-Ups
8 Air Squats
8 Dballs Over the Shoulder
8 Wall Balls
*You Go, I Go Fashion; adding one rep to all mvnts every round