6/20

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plank Hold (on hands)
3) Burpees

A. In an 18 min Window:
Four Sets of:
Strict Press x 3-4
*Go as heavy as possible for all four sets/Includes warm up time

B. Every 6 min, for 3 Sets:
500m Row
(or 400m Run)
25 Push-Ups

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Close Grip Bench Press
2) SL V-Ups
3) Tempo Push-Ups
@31X1
4) Plank

B. "Level Up"
In an 18 min Window:
200m Run
10 Push-Ups
10 Wall Balls
*Add 2 reps to PU's and WB's every round

6/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kip Swing
2) Broad Jumps
3) Handstand Hold

A. Every 9 min, for 4 Sets:
400m Run
10 Burpee Broad Jumps
5 Ring Muscle-Ups
(Scale= 15 Box Dips)
5 Wall Walks

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Burpees
3) KB Windmill (left)
4) KB Windmill (right)
5) KB Rom. DL

A. In a 10 min Window:
Four Sets (minimum) of:
Deficit Deadlift x 8
(on plate)
DB Strict Press x 12

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Row
2) DB Devil's Press
3) Row
4) DB Clusters

6/18

TUESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Inchworms
3) Air Squats
4) Cossack Squats
5) DB Goblet Squat

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
1 Front Squat @ 32X1
+
2 Front Squats
*Start around 65-70%

B. For Time:
30 DB Thrusters (50/35lbs)
30 DB Alt. Rev. Lunges
(Farmers Hold)
20 DB Thrusters
20 DB Alt. Rev. Lunges
10 DB Thrusters
10 DB Alt. Rev. Lunges

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) Ab-Mat Sit-Ups
3) DB SA Hammer Curls
4) Flutter Kicks

B. "Level Up"
In an 18 min Window:
8 Cals (MC)
8 Lat. Burpees over Bar
8 Deadlifts
*Add 2 reps to all mvnts every round

6/17

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
KB Sumo DL x 10
KB Suitcase DL x 10
(each arm)

A. Four Sets of:
Banded Hamstring Curl x 20
immediately into...
BB Rom. DL x 6
-rest 2 min between each set-

B. For Time:
1200m Run
60 Pull-Ups
30 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Inchworms
4) DB Rom. DL (light)
5) Superman Hold

A. In a 6 min Window:
Back Squat x 8
-:90 sec transition time-
In a 6 min Window:
Bulg. Split Squat x 8
(each leg)
*two groups

B. "Tag"
In a 20 min Window:
50 Cals (MC)
50 Air Squats
50 Single DB Step-Overs
50 Alt. DB Snatches
*Split reps however you'd like

6/15

SATURDAY

HXBXplus

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

A. EMOM x 8
:40 on/:20 off
1) Hollow Pulses
2) Plank Hold
3) Superman Pulses

B. 30 min AMRAP:
In teams of 2...
'You Go, I Go'
8 Hang Power Snatches
(95/65lbs)
12 Box Jump-Overs
(24"/20")
16 Cals (MC)

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:
150 Cals (Buy-In)
Followed by...
AMRAP:
10 Dballs Over the Shoulder
10 Box Jumps
10 Wall Balls
10 Russian KB Swings
200m Run
*150 Cals split between Partners

6/14

FRIDAY

HXBXplus

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

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

A. Three Rounds for Time:
800m Run
30 DB Squat Squat Cleans
(50/35lbs)
30 Burpees

HXBX

Warm Up
200m Run
Followed by...
Tabata
1) Inchworms
2) DB Rom. DL
3) Cossack Squat

A. In a 9 min Window:
Three Sets of:
8 SL Deadlifts
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

6/13

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
3 Burpees
6 Plank to Pikes
9 Air Squats

A. In a 10 min Window:
Gymastics Practice

A. Against a 30 min clock...
400m Run
5 Bar Muscle-Ups
[scale= 10 PU's]
10 Push-Ups
15 KB Swings (24/16kg)
20 Alt. Pistols

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. In a 10 min Window:
Three Sets of:
Strict Press x 8
DB Lat. Raise x 10
Banded Pull-Aparts x 12

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) SL V-Ups
4) Burpees to Bar
5) Ab-Mat Sit-Ups

6/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
DB Suitcase Carry x 50ft
(each side)
DB Suitcase DL x 10
(each side)
A. Five Sets of:
Barbell Z-Press x 5
(seated; legs out front)

B. Four Rounds for Time:
500m Row
or
30/25 Cal Bike
12 G2O (115/75lbs)
12 Chest to Bar's

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:
Back Squat x 6
*build as comfortable

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

6/11

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Box Jumps
3) Goblet Squats
4) BW Lunges

A. Five Sets of:
Barbell Hip Thrust x 6-8
*Go heavy
Strict Pull-Ups x 5

B. 10 min AMRAP:
40 DU's
20 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

Warm Up
Tabata x 10
1) Scap Push-Ups
2) Inchworms
3) Burpees
4) Hollow Hold
5) Superman Hold

A. EMOM x 12
:35 on/:25 off
1) DB/KB Bent Over Row
2) SL V-Ups
3) DB Reverse Fly's
4) DB Floor Press

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Power Cleans
*add two reps to Dball
-rest 3 min-
In a 9 min Window:
250m Row
5 Devil's Press
*add one rep to Devil Press

6/10

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Clean
2) Squat Clean
3) Front Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Power Clean
+
Front Squat
+
Hang Clean
*Start around 50% and establish a heavy

B. Every 5 min, for 4 Sets:
30/25 Cals (MC)
30 Alt. DB Snatches (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) BW Lunges
3) Squats

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
2) DB Rom. Deadlifts
3) Heel Raised Goblet Squats

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
directly into...
AMRAP:
8 Burpees
16 Box Jump Overs
8 KB Goblet Squats
16 Wall Balls
*100 Cals split between Partners

6/8

SATURDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Burpee Broad Jump x 3
DB Push Press x 5 (lght)
OH DB Carry x 50ft

A. Every :90 sec, for 5 Sets:
(20 Intervals)
1) 18/15 Cal Bike
2) 15 Burpees Box Jump-Overs
(24"/20"
3) 200m Run
4) 20 KB Walking Lunges
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Plank to Pike

A. "EMOM Mania"
[36 Intervals]
:40 on/:20 off
1) Bike
2) Alt. DB Snatches
3) DB Bent Over Row
4) Row
5) Box Jumps
6) Single DB Step Overs

6/7

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworms
2) Cossack Squat
3) Hollow Hold

*Allow 6 min to Warm Up Parrt A

A. Every 2, for 8 Sets:
Tempo Front Squat x 3
@ 31X1
*Start around 60% of 1RM

B. For Time:
60 Cals (MC)
50 Wall Balls (20/14lbs)
40 Toes to Bar

HXBX

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

A. In a 10 min Window:
4 x 10 (minimum):
KB Sumo DL
BB Hip Thrusts

B. "Tag"
In a 24 min Window:
200m Run
24 Power Cleans
24 Shoulder to OH
24 Dballs over the Shoulder
*Members can split reps however they'd like

6/6

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Muscle Snatch
3) OH Squat

*Allow 6 min to Warm Up Part A

A. Every 6 min, for 6 Sets:
600m Run
3 Squat Snatches
*Score is total load of all succesful lifts/only 3 attempts

HXBX

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

A. In a 10 min Window:
Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Bicycles

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:30 on/:30 off

1) Bike

2) AMRAP:
12 Push-Ups
12 Single DB Step Overs

6/5

WEDNESDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
Two Sets of:
KB Windmill x 5 (each)
BW Step-Ups x 10
Static Hang x :15 sec

A. Every :90 sec, for 4 Sets:
(20 intervals)
:60 on/:20 off
For Max Reps...
1) Strict HSPU's
2) Banded OH Tric. Ext.
3) Box Jump Overs
(24"/20")
4) Strict Pull-Ups
5) Cal Bike
*One max score of reps

HXBX

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

A. In a 12 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats

6/4

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpee Broad Jump x 3
KB Rom. DL x 6
KB Swing x 9

*Allow 8 min to Warm Up Part A

A. Four Rounds for Time:
60 DU's
30 Cals (MC)
10 Deadlifts (225/155lbs)

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Butt Kickers
3) Inchworms
4) HR Push-Ups

A. In a 9 min Window:
3 x 12 (minimum) of:
DB Chest Fly's
Banded Tricep Ext.
Banded Pull-Aparts
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Straight Legged SU's
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
9 Cals (MC)
18 Power Cleans
24 Wall Balls

6/3

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Muscle Clean
3) Push Press

A. Every :90 sec, for 6 Sets:
Clean & Jerk x 1.1
[two quick singles]
*Start around 50% of 1RM

B. 15 min AMRAP:
15 Push Press (105/75lbs)
12 Power Cleans
9 Bar Facing Burpees

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

6/1

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Folllowed by...
Tabata x 6
1) Suitcase Carry (left)
2) KB Suitcase Carry (right)
3) BW Walking Lunges

A. Two Rounds for Time:
In teams of 2...
100/75 Cals (MC)
800m Run (together)
60 Devil's Press (50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
[Scale = 40 Pull-Ups]
*Split reps as desired, except for run
40 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Step-Ups
2) Burpees to Bar
3) Plank to Pike

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

5/31

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Scap Pull-Ups
2) Empty BB Rom DL
3) Empty BB Power Clean

A. In a 20 min Window:
Ten Sets of:
Power Clean
+
Hang Clean
1-3) @ 60-70% of 1RM
4-6) 70-80%
7-10) 80-85%
*Includes Warm Up Time

B. For Time:
15 Power Cleans (155/105lbs)
30 Push-Ups
10 Power Cleans
20 Push-Ups
5 Power Cleans
10 Push-Ups

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:
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 Man Makers
*add one man maker each round

5/30

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Static Hang
2) Plank
3) Cossack Squat
4) Air Squats
5) Burpees

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Front Squat x 5
@ 32X1
*Start at 60%

B. For TIme:
25 Pull-Ups
50 Wall Balls (20/14lbs)
100 DU's
50 Wall Balls
25 Pull-Ups

HXBX

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

A. In a 10 min Window:
Bench Press x 8
DB Skull Crushers x 10
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run

5/29

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
100m Farmers Carry
100m Run
Followed by...
Two Sets of:
KB Windmills x 5 (each)
Goblet Hold Rev. Lunges x 10

A. Two Rounds for Time:
400m Run
40/30 Cals (MC)
400m Run
30 Alt. DB Snatches
(50/35lbs)
400m Run
40 Wall Balls (14/10lbs)
400m Run
40/30 Cals (MC)

HXBX

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

A. In a 12 min Window:
Back Squat x 6
KB Curtsy Lunges x 12
*build as comfortable

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