5/28

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Jerk
2) Tall Jerk
3) Split Jerk

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Split Jerk
1-2) 2 @ 65-70% of 1RM
3-4) 2 @ 75-80%
5-6) 1 @ 85-90%
7-8) 1 @ 94-98%
9-10) 101+%

B. 10 min AMRAP:
30 DU's
12 Toes to Bar
12 DB Floor Press (50/35lbs)

HXBX

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

A. 3 x 8
Rev. Grip Bent Over Row
DB SA Curls
(8 each arm)
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

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

5/27

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Hollow Hold
5) Cossack Squat
6) Burpees

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Hollow Hold
5) Cossack Squat
6) Burpees

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

5/25

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Broad Jumps
3) DB Goblet Squats

A. Every 7 min, for 5 Sets:
500m Row
15 Burpee Box Jump-Overs
(24"20")
15 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

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

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 DB Front Squats

5/24

FRIDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Tabata x 6
1) Static Hang
2) Burpees
3) Air Squats

A. Four Sets of:
Against a 7 min clock...
800m Run
Followed by...
AMRAP:
15 Air Squats
10 Push-Ups
5 Pull-Ups
-rest 3 min between each-
*Record all 4 scores

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 6 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down


B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round

5/23

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Front Squat x 3

*Allow 6 min to Warm Up Part A

A. Every 2:30, for 6 Sets:
2 Power Cleans
+
2 Squat Cleans
+
2 Front Squats
*Start around 60% of 1RM Power Clean and build to a heavy

B. Every 5 min, for 4 Sets:
500m Row
or
400m Run
10 Bar Facing Burpees
5 Squat Cleans (185/125lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Strict Press
2) Single Leg V-Ups
3) DB Shoulder Flys
4) Hollow Pulses

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 Pull-Ups

5/22

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Walking Lunge x 10
Air Squat x 10
Side Plank x :30 sec
(each side)

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20
*Go heavy

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

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Bent Over Row x 5
Strict Press x 5

A. Three Sets of:
Wide Grip Pull-Ups x 8
Bent Over Row x 10
KB Farmers Carry x 100m

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

5/21

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 (forward)
Bear Crawl x 20 (backward)
Suitcase Carry x 50 ft (each arm)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press x 2 @ 21X1
*Start at 65-70% of 1-RM

B. Two Rounds for Time:
25 Cal Bike
20 SA DB Push Press* (50/35lbs)
15 Toes to Bar
10 Burpees
*hold 2 DB's in front rack position, performing 10 on one arm before switching to 10 on the other arm.

HXBX

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

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run

5/20

MONDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
15 KB Swings (light)
directly into...
Tabata x 6
1) Frog Jumps
2) Static Hang
3) Inchworms

*Allow 6 min to Set Up for Part A

B. 30 min AMRAP:
500m Row
40 DU's or 80 SU's
100m Farmers Carry (24/16kg)
20 KB Swings (24/16kg)
10 Strict 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:
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 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run

5/18

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Static Hang
3) Rev. Lunges

A. 40 min AMRAP:
In teams of 2...
[Alt. full rounds]
5 SPull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400m toegether

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
2000m Run (Buy-In)
*200m Intervals
directly into...
AMRAP:
12 DB/BB Power Cleans
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run

5/17

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
800m Run
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's x 10

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Man Makers

B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
*250m Intervals
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

5/16

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Hollow Hold
2) Superman Pulses
3) Cossack Squats

A. In a 24 min Window:
Five Sets of:
Back Squat x 2
@ 90+%

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
100m Run
*timed to ensure smooth part A
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Turkish Get-Up
[Alt. sides every round]
5) Goblet Squats

5/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Lat. Burpees over Bar
2) Empty BB Push Press
3) Hollow Hold
4) Empty BB Push Jerk
*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Push Press
+
Push Jerk
1) 65-70%
2) 75-80%
3) 85%
4) 88%
5) 90+%
*Work off 1RM Push Press

B. 15 min AMRAP:
21 Cal Row or Bike
15 Toes-to-Bar
9 Strict HSPU's

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 6 Sets:
Deadlifts x 5
*build as comfortable

B. "Point Break"
In an 20 min Window:
16 Wall Balls
20 Single DB Step-Ups
24 Box Jumps
*200m Run at the top of every 5 min including the beginning

5/14

TUESDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

*Allow 5 min to Set Up Part A

A. "Roxy 1"
For Time:
800m Run
800m Row
800m Run
40 Box Jumps
(24"/20")
800m Run
40 Push-Ups
800m Run
800m Row
*40 min TIME CAP

HXBX

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

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
Banded Hammer Curls
w/ 1 sec pause at top
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 DB/BB G2O
*add 1 rep to G2O
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

5/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Sumo DL
2) KB Russian Swings
3) Empty BB GM's

A. In a 20 min Window:
Deadlift x 2
@ 88-92%
*Includes warm up time

B. Three Rounds of:
Against a 3 min clock...
200m Run
Max DU's
-3 min rest between each-
*Score is max reps over 3 rounds

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 an 10 min Window:
Back Squat x 6
*Build as comfortable

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(15 Intervals)
:40 on/:20 off
1) DB Step Overs
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]

5/11

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 10
1) Burpees
2) BW Rev. Lunges
3) Dive Bomber PU's
4) Cobra Pose
5) Banded Monster Walk

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion...
15/12 Cal Row
12 Devil's Press
(50/35lbs)
15/12 Cal Bike
20 KB Walking Lunges
(24/16kg)

HXBX

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

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 KB Curtsy Lunges

5/10

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 100m
Followed by...
Two Sets of:
KB Windmill x 6
(each side)
KB Rom. DL x 12

*Allow 10-12 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 3 @ 85%

B. For Time:
400m Run
25 Pull-Ups
400m Run
25 Pull-Ups
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. Every :90 sec, for 7 Sets:
Deadlift x 8

B. "King of the Hill"
In an 18 min Window:
16 Alt. DB Snatches
20 SA DB Squat Cleans
(10 each arm)
24 Cals (MC)

5/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40/:20
1) Bike
2) Box Step-ups
3) HR Push-Ups
4) DB Clusters (light)

A. In a 9 min Window:
Four Sets of:
Barbell Bent Over Row x 8

B. EMOM x 28
1) 9/6 Cal Bike
2) 18 Wall Balls (20/14lbs)
3) 18 Push-Ups
4) 18 Box Jump-Overs

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Burpee
+
Squat
3) Empty BB GM's

A. EMOM x 12
:35 on/:25 off
1) BB Hip Thrusts
2) Medball Rot. Slams
3) DB Strict Press
4) SL V-Ups

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

5/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Superman Hold
3) Hollow Hold

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 80%
6) 6 @ 80-85%
7) 8-10 @ 70-75%

B. 12 min AMRAP:
3 Bar Muscle-Ups
[scale = 6 Chest-to-Bar]
12 Alt. SA Snatches (50/35lbs)
12 Single DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) DB Tricep Kickbacks
(pair of DB's
3) Push-Ups
(on handles of DB's)

B. "Tag"
In a 20 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 SA Thrusters
(6 each arm)
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run

5/7

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30
Group 2)
2:30 min AMRAP:
DL x 3
Hang Power Clean x 4
Thruster x 5
Lat. Burpees over Bar x 6

A. Six Sets of:
Seated BB Strict Press x 3
*establish a heavy set of 3

B. FIve Rounds for Time:
12 Alt. Pistol Squats
9 DB Push Press (50/35lbs)
6 Burpee Box Jump-Overs
(24"/20")

HXBX

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

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Hollow Hold
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round

5/6

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Muscle Clean
2) Power Clean
3) Squat Clean

*Allow 5 min to Warm Up Part A

A. Evey 2 min, for 8 Sets:
2 Clean Lift-Offs
+
Power Clean
*Lift-off is to knee, pause 2 sec, reset on ground between each

B. Three Rounds for Time:
400m Run
6 G2O (155/105)
12 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Back Squat x 4
@32X1
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Box Jumps
48 Alt. DB Snatches
48 DB Goblet Squats