8/6

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift Off x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

A. Every 2 min, for 8 Sets:
2 Clean Lift Offs
+
Power Clean
*build to a heavy complex

B. Six Rounds for Time:
6 Ground to OH
(155/105lbs)
12 Pull-Ups

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 Floor Press
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

8/5

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Hang Power Snatch
4 OH Squat
3 Power Snatch
3 OH Squat
2 Squat Snatch
2 OH Squat

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Hang Power Snatch
+
Power Snatch
+
2 OH Squats
*Build to a heavy complex

B. Three Rounds for Time:
10 Squat Snatches (135/95lbs)
15 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL
3) Air Squats

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1

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

8/3

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) SA DB Thruster (left)
2) SA DB Thruster (right)
3) HR Push-Ups

A. For Time:
In teams of 2...
2000m Relay Row
1600m Relay Run
120 SA DB Thrusters
(50/35lbs; 60 each arm)
80 Box Dips
40 Strict Pull-Ups
20 Wall Walks

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

8/2

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Walking Lunge x 10
Air Squat x 10

A. EMOM x 12
1) Front-Foot Elevated BB Split Squat
x 8 (left)
2) Front-Foot Elevated BB Split Squat x 8 (right)
3) DB Rev. Fly's x 12
4) Plank Hold x :35 sec

B. "The Ram"
For Time:
75 Wall Balls
50 Toes to Bar
50 Wall Balls
25 Toes to Bar
25 Wall Ball Shots

HXBX

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

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

B. "EMOM Mania"
EMOM x 20
1) Row
2) Wall Balls
3) Row
4) Double DB Snatches
4) DB Front Squats

8/1

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) High Knees
3) Cossack Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 4
Squat Snatch x 5
OH Squat x 6

*Allow 4-5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Squat Snatch
+
OH Squat
*Record heaviest load

B. Three Rounds for Time:
15/10 Cals (MC)
12 Lat. Burpees over Bar
9 Power Snatches
(115/75lbs)

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

7/31

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Plate G2O
2) Plate Squat Clean
3) Static Hang
4) Plank to Pike

A. Four Rounds for Time:
400m Run
10 DB S2O (50/35lbs)
10 Pull-Ups
400m Run
10 DB Hang Squat Cleans
10 Toes to Bar
*40 min TIME CAP
(MANDATORY)

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Single DB Squat Clean
(light; left)
2) Single DB Squat Clean
(light; right)
3) Cobra Pose

A. In a 10 min Window:
BB Hip Thrusts x 8
Back Squat x 10
*Build as comfortable

B. "King of Hill"
In an 18 min Window:
6 Burpees to Plate
9 Turkish Get-Ups
(each arm)
12 Cals (MC)

7/30

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) DB Clusters (light)
3) Burpee
+
Squat

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Strict Press x 1
1) 80%
2) 85%
3) 90%
4) 95%
5) 95+%

B. 12 min AMRAP:
15 Cals (MC)
10 Power Cleans
(95/65lbs)
20 Alt. BB Rev. Lunges
(95/65lbs; Front Rack)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) SL V-Ups
3) DB Rev. Fly's
4) Hollow Pulses

B. "Tag"
In a 20 min Window:
200m Run
6 Burpee Box Jumps
8 Single DB Step-Overs
10 Deadlifts

7/29

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two sets of:
Scap Pull-Up x 6
Kip Swing x 8
Empty BB GM x 10

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Three Sets of:
Deaadlift x 6
(heavy, but unbroken)
immediately into...
Tall Box Jumps x 6

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Air Squats
3) Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) DB/KB Split Squat
(left)
2) DB/KB Split Squat
(right)
3) Heel Raised Goblet Squat
4) KB Deadlift + Russian Swing

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Alt. DB Snatches
2) Bike
3) Wall Balls
4) Bike
5) Air/Goblet Squats

7/27

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Alt. DB Snatches (light)
2) HR Push-Ups
3) Inchworms

A. In teams of 2...
For Time:
2000m Row
*Partner can only row while the other is holding 2 KB's in the Front Rack Position
when the clock hits 10:00...
For Time:
800m Run (together)
100 Alt. DB Snatches (50/35lbs)
*Partner can only work while the other holds a plank
when the clock hits 20:00...
For Time:
800m Run (together)
100 Push-Ups
*Partner can only work while the other holds 2 KB's Overhead
[teammates can switch as much as they'd like; 3 separate times recorded]

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (together)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
100m Run

7/26

FRIDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) KB Windmill (left)
2) KB Windmill (right)
3) KB Rom. DL

A. For Time:
800m Run
40 Double KB Deadlifts
(24/16kg)
40 KB Rev. Lunges
(Farmers Hold)
40 Double KB Deadlifts
800m Run

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Devil's Press
2) Row
3) Air Squats
4) Row
5) DB Hang Clean & Jerk

7/25

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bear Crawl
2) Burpee Pull-Up
3) DB Thrusters (light)

A. Every 5 min, for 6 Sets:
(30 minutes)
5 Toes to Bar
10 Pull-Ups
15 Push-Ups
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In an 8 min Window:
Three Sets of (minimum):
BB Bent Over Rows x 8
DB Rev. Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings

7/24

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
5 Deadlifts
4 Power Cleans
3 Front Squats
2 Presses in Split Position

A. Every 8 min, for 4 Sets:
(32 minutes)
200m Run
16 Burpee Box Jump-Overs
(24"/20")
8 Power Cleans (135/95lbs)
200m Run

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Clusters
2) Frog Jumps
3) Plate Jumps
(working on speed)

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs

7/23

TUESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) High Knees
3) Plate G2O
4) OH Plate Walk
5) Hollow Hold

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
6) 1 @ 95%

B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(50/35lbs; 10 each)
10 Strict Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 10 min Window:
Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round

7/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ am empty BB...
1) Rom. DL
2) Clusters
3) Front Squats

A. In a 24 min Window:
Establish a 1RM
Front Squat

B. Two Rounds for Time:
400m Run
10 Front Squats (205/145lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Butt Kickers
3) Inchworms

A. In a 10 min Window:
Back Squat x 8

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

7/20

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only

A. "Beach Muscle"
For Time:
In teams of 2...
(You Go, I Go Fashion)
1600m Run
*400m intervals
immediately into...
20 Rounds of:
(10 each)
4 Strict Supinated Grip Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
immediately into...
1600m Run
*400m intervals

HXBX

Warm Up
Two Rounds:
1) Bike x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Superman Pulses
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Single DB Step-Overs
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like

7/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
4 Empty BB Clusters
8 Air Squats

*Allow 10 min to Warm Up Part A

A. EMOM x 10
Front Squat x 1
@ 90%

B. For Time:
42 Wall Balls (20/14lbs)
21 Box Jump Overs (24"/20")
30 Wall Balls
15 Box Jump Overs
18 Wall Balls
9 Box Jump Overs

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) Tempo Goblet Squat
@ 41X1
2) Alt. Rev. Lunges
3) Sumo DL

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

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps

7/18

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Single Unders
2) HR Push-Ups
3) Burpee Pull-Up
4) Plank Hold

A.Four Rounds of:
(40 intervals)
:60 on/:60 off
1) DB Floor Press
2) Banded Tricep Ext.
3) Pull-Ups
4) Bike
5) DU's
*20 working intervals

HXBX

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

A. In a 9 min Window:
3 x 12 (minimum) of:
Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Hollow Hold Pulses

B. "King of the Hill"
In a 16 min Window:
15 Deficit Push-Ups
30 SA DB Hang C&J's
(15 each arm)
30 Cals (MC)

7/17

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) High Knees
2) Inchworms
3) Plank to Pikes
4) Superman Hold
5) Hollow Hold

A. Five Sets of:
BB Hip Thrusts x 6
*Go Heavy
Banded Hammer Curls x 12

B. In an 8 min Window:
1000m Row
Max reps of DB Burpee Box Step-Overs
(50/35lbs; 20")

C. Gymnastics Practice
*As time allows

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In a 12 min Window:
Deadlifts x 8
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) Bike
4) DB Clusters
5) Ab-Mat Sit-Ups

7/16

TUESDAY

HXBXplus

Warm Up
Two Sets of:
OH Plate Carry x 50ft
Plate G2O x 15

*Allow 7 min to Set Up/Warm Up Part A

A. EMOM x 32
1) 12/10 Cal Row
2) 10 OH Squats (135/95lbs)
3) 8 Burpee Box Jump-Overs
(24"/20")
4) Rest

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
10 Plank Shoulder Taps

A. In a 9 min Window:
3 x 12 (minimum):
BB Bemt Over Row
Strict Press
DB Lat. Raise
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's

7/15

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Muscle Clean
2) Power Clean
3) Squat Clean
4) Push Press

A. In a 24 min Window:
Establish a 1RM
Clean

B. "2008 Games Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cossack Squats
3) Cobra Pose

A. Two Rouds of:
3 min on/1 min off
8 Jumping Lunges
12 Russian KB Swings
16 Air Squats

B. "Tag"
In a 30 min Window:
200 Cal Row (Buy-In)
*200 total split between
directly into...
AMRAP:
10 Plate G2O
10 Box Jump-Overs
10 Russian KB Swings
10 DB Thrusters
100m Run