8/24

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
HR Push-Ups x 6
OH Plate Hold x :15 sec

*Allow 5 min to Set Up Part A

A. Every 4 min, for 8 Sets:
400m Run
8 Shoulder to OH
(155/105lbs)
*record all 8 times

HXBX

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

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
12 SA DB C&J's
(6 each arm)
24 Air Squats
12 Wall Balls
200m Row

8/23

WEDNESDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
Two Rounds of:
8 KB Sumo DL
12 Russian Swings

*Allow 8 min to Warm Up Part A

A. EMOM x 10
Deadlift x 2
@ 80% of 1RM

B. 12 min AMRAP:
30 DU's
12 DB Burpee Deadlifts
(50/35lbs)
12 Toes-to-Bar

HXBX

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

A. In a 10 min Window:
Four Sets (minimum) of:
Back Squats x 8
Pistol Squats x 16
(from box or using band)

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Squats
*add one rep to dball squats

8/22

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
8 Pull-Ups
8 Wall Balls

*Allow 5 min to Set Up Part A

A. "Cannonball Run"
For Time:
800m Burden Run
(w/ medicine ball)
40 Pull-Ups
40 Wall Balls (20/14lbs)
800m Burden Run
(w/ medicine ball)
40 Wall Balls
40 Pull-Ups
800m Burden Run
(w/ medicine ball)

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 9 min Window:
Three Sets (minimum):
BB Rev. Grip Bent Over Row x 8
DB Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Devil's Press
10 Cals (MC)
20 Russian KB Swings
*16 Single Leg V-Ups at the top of every 3 min

8/21MONDAYHXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Alt. DB Snatches (light)
directly into...
One Round of:
Snatch Grip DL x 4
Snatch Grip Shrug x 4
Snatch Grip High Pull x 4
Power Snatch x 4
Squat Snatch x 4

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Snatch Grtip DL
+
Snatch Pull
+
Snatch
@ 80-90% of 1RM

B. Every 4 min, for 4 Sets:
25/20 Cal Row
(or 20/16 Cal Bike)
10 Power Snatches (135/95lbs)
*record all 4 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Single DB Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Goblet Hold Lunges

8/19

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) DB Man Makers (light)
3) Box Step-Ups
4) Hollow Pulses

A. In teams of 2...
30 min AMRAP:
*You Go, I Go Fashion
350m Row
8 DB Hang Squat Cleans
(50/35lbs)
4 Bar Muscle-Ups
(scale= 8 Pull-Ups)
8 Single DB Step-Ups
(50/35lbs; 24"/20")
4 DB Hang Snatches
(each arm)

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 40 min Window:
1000m Row
100 Wall Balls
100 Alt. DB Snatches
1000 Single Unders
*Members can split up reps however they would like

8/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 HR Push-Ups
10 SL V-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 75-80% of 1RM

B. For Time:
800m Run
40 Handstand Push-Ups
40 Ring Dips
800m Run

HXBX

Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB DL
(:30 each leg)
2) BB Hip Thrusts
(from floor)

B. "Tag"
In a 20 min Window:
12 DB Hang Squat Cleans
12 Burpee Box Jumps
12 Deadlifts
200m Run

8/17

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x :90 sec
(:30 legs only, :30 arms only, :30 arms & legs)
Group 2)
:90 sec AMRAP:
5 DB RDL's
:15 sec Cobra Pose

*Allow 6-8 min to Warm Up Part A

A. EMOM x 10:
Deadlift x 2
@ 70-75% of 1RM

B. Every 3 min, for 5 Sets:
18/12 Cal Bike
20 KB Walking Lunges
(24/16kg; Farmers Hold)

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. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

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 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

8/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) DB Thrusters (light)
4) Devils Press (light)
5) Hollow Hold
6) Superman Pulses

A. Every 12 min, for 3 Sets:
1000m Row
20 Burpees over Row
10 Pull-Ups
10 DB Thrusters (50/35lbs)
5 Devil's Press

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In a 10 min Window:Three Sets (minimum):
BB Squat Cleans x 6
Dball Rom. DL x 9
DB Upright Rows x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) DB/KB Push Press
3) Bike
4) Air Squats
5) Dballs over the Shoulder

8/15

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip DL x 4
Snatch Grip High Pull x 4
Muscle Snatch x 4
High Hang Snatch x 4

A. Every :90 sec, for 8 Sets:
High Hang Snatch
+
Snatch
*perform high hang snatch, followed by a snatch from floor

B. Every 4 min, for 4 Rounds:
200m Run
10 Toes-to-Bar
10 Hang Power Snatches (115/75lbs)

HXBX

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

A. In a 9 min Window:
4 x 8 (minimum):
Close Grip Bench Press
Banded Tricep Ext.
(w 2 sec pause at bottom)
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:20 off
1) Hollow Pulses
2) Plank

B. "King of the Hill"
20 min AMRAP
10 Push-Ups
15 DB Floor Press
20 KB Swings
200m Run

8/14

MONDAYHXBXplus

Warm Up
500m Row
Followed by...
Two Rounds of:
10 Medball Thrusters
10 Medball Lunges
10 Wall Balls

A. In teams of 2...
Three Rounds (each) for Time:
50 Wall Balls (20/14lbs)
*Partner A completes all 50, before Partner B completes 50

B. Four Sets of:
Bulg. Split Squats x 8
(each leg)
SA DB Row x 8
(each arm)

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*100 total split between pair
directly into...
AMRAP:
8 DB Step-Ups
12 Box Jump Overs
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

8/12

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by....
Tabata x 6
1) BW Walking Lunges
2) Cossack Squats
3) Scap Pull-Ups

A. 40 min AMRAP:
In teams of 2...
6 Pull-Ups
12 Push-Ups
12 Thrusters (95/65lbs)
*Alternating full rounds; at the top of every 10 min including beginning of workout partners must complete 400m Run together

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. "Tag"
In a 35 min Window:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 Burpees to Bar
200m Run
12 Wall Balls
12 Box Jumps

8/11

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Step Ups
2) DB Rom. DL's (light)
3) Dball Power Cleans
4) Deadbugs

A. In a 16 min Window:
Deadlift
1) 5 @ 50% of 3RM
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Test new 3RM
6) Test new 3RM
*this includes warm up time

B. Four Rounds of:
Against a 3 min clock...
6 Burpee Box Jumps
(24"/20")
12 Alt. DB Snatches
(50/35lbs)
*record all 4 times

HXBX

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

A. 3 x 12:
BB Upright Rows
Sissy Squats
Leg Pulses

B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 Deadlifts
10 SA DB Hang C&J's
(5 each arm)
100m Run

8/10

THURSDAY

HXBXplus

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

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

A. For Time:
800m Run
40 KB Walking Lunges
(24/16kg; Farmer Carry)
40 Pull-Ups
800m Run
40 Pull-Ups
40 KB Walking Lunges
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) BW Lunges
2) Banded GM's
3) Cobra Pose

A. Three Rounds of:
DB/KB CurtsyLunges x 16 (8 each)
DB/KB Rom. DL's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls

8/9

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Snatch Grip Shrugs x 3
Snatch Grip High Pulls x 3
High Hang Squat Snatch x 3
Hang Squat Snatch x 3
OH Squat x 3

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
High Hang Squat Snatch
+
Hang Squat Snatch
@ 60-70% of 1RM
*Pause 2 sec in recieving position and ensure good weight distribution before standing

B. 10 min AMRAP:
10 DU's
1 Power Snatch (115/75lbs)
20 DU's
2 Power Snatches
30 DU's
3 Power Snatches
and so on...
(scale= 20 SU's, 40 SU's, etc)
*record total reps

HXBX

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

A. Four Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Hollow Rocks x :15 sec

B. "Tag"
In a 20 min Window:
200m Run
8 Burpee Box Jumps
8 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
8 Cals (MC)

8/8

TUESDAY

HXBXplus

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

A. In a 15 min Window:
Establish a 1RM...
Tempo Front Squat
@ 32X1

B. ".50 Caliber"
For Time:
50/40 Cal Row
50 Wall Balls (20/14lbs)
50/35 Cal Bike
50 Wall Balls

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Devil's Press
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Step-Ups
*add two reps to Dball Step Ups every round

8/7

MONDAY

HXBXplus

Warm Up
Two Sets of:
Scap Push-Ups x 10
Single Unders x 50
SL V-Ups x 20
(10 each leg)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 7
@ 67-73% of 1RM

B. Five Rounds for Time:
40 DU's
10 Push Press (135/95lbs)
10 Toes to Bar

"

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
"Tag Style"
5 Burpee Box Jumps
10 Alt. DB Snatches
15 Russian KB Swings
20 Air Squats

8/5

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Alt. DB Snatches (light)
3) OH Plate Hold
4) Jumping Squats

A. EMOM x 30
1) 15/12 Cal Bike
2) 8 Devils Press
3) 200m/150m Row
4) 20 Wall Balls (20/14lbs)
5) Rest
*Split class into 2 to 3 groups depending on size and stagger start position

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Jumping Lunges
2) Hollow Hold/Rocks
3) BW Rev. Lunges

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

8/4

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Superman Pulses
2) Heel Raised Goblet Squats
3) Cossack Squats

A. In a 15 min WIndow:
Estabish a 3RM
Pause Front Squat
@ 33X1

B. Every 4 min, for 4 Sets:
400m Run
12 Thrusters (75/55lbs)
6 Bar Muscle-Ups
(scale = 12 Pull-Ups)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 KB Sumo DL's
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 25 min Window:
9 DB Thrusters
100m Run
9 Dball Over the Shoulder
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches

8/3

THURSDAY

HXBXplus

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

A. Every 2 min, for 5 Sets:
Bench Press x 7
@ 60-70%

B. Five Rounds for Time:
20/15 Cals (MC)
12 Toes to Bar
12 Box/Ring Dips
12 Push-Ups

HXBX

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

A. In a 12 min Window:
10-9-8...1
Bench Press
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) Row

2) AMRAP Style:
8 Thrusters
8 Burpees to Plate

8/2

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Rom. DL
2) Front Squat
3) Cluster

*Allow 6 min to Warm Up DL

A. Every :90 sec, for 5 Sets:
Speed Deadlifts x 3
@ 65% of 1RM

B. 20 min AMRAP:
In teams of 2...
25 Double KB DL (24/15kg)
50ft Front-Racked KB Walking Lunges
100ft Double KB OH Carry
*Full Round before switching

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
Deadlifts
*5 Banded Hamstring Curls between each


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:
6 Cal Bike
6 Dball Power Cleans
*add two reps to both each round