8/24

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Burpees
2) Plank to Pike
3) KB Suitcase DL (left)
4) KB Suitcase DL (right)
5) Hollow Hold
6) Superman Hold

A. 30 min AMRAP:
25/18 Cal Bike
(or 500m Row)
45 DB Deadlifts (50/35lbs)
25/18 Cal Bike
(or 500m Row)
30 DB Hang & Jerks (50/35lbs)
25/18 Cal Bike
(or 500m Row)
15 Devil's Press (50/35lbs)

HXBX

Warm Up
Tabata x 12
1) Burpees
2) Inchworms
3) Cossack Squats
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
40 Burpee Box Jump-Overs
40 DB Clusters
40 Cal Row
40 DB G2O

8/23

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpee Pull-Up x 5
KB Sumo DL x 10
KB Russian Swing x 15

A. For Time:
800m Run
20 Chest to Bar's
20 G2O (135/95lbs)
800m Run
20 G2O
20 Chest to Bars
800m Run

B. Gymnastic's Practice
*If time Allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) DB/KB Rev. Lunges
2) Banded Knee Tucks
3) Tempo Sumo DL
*4 sec UP/DOWN
4) Lateral Ski Jumps

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats

8/22

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Walking Lunges x 10
Air Squat x 10

A. In a 20 min Window:
Back Squat
1) 4 @ 80%
2) 4 @ 80%
3) 4 @ 80%
4) 3 @ 70%
5) 3 @ 70%
*Includes Warm Up Time

B. Two Sets for Max Reps:
4 min on/4 min off
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
*One score of Max Bar Facing Burpees

HXBX

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

A. In a 9 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) SL V-Ups
3) Straight Legged Sit-Ups

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

8/21

WEDNESDAY

HXBXplus

Warm Up
Farmers Carry x 100m
Followed by...
Tabata x 6
1) DB Floor Press
2) HR Push-Ups
3) BW Rev. Lunges

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 6
*Build to a heavy
directly into...
Every 2 min, for 2 Sets:
Bench Press x Max Reps
@ 90% of heaviest set

B. EMOM x 15
1) 15/12 Cal Bike
2) 12-15 Toes to Bar
3) 15 Box Dips
4) 20 Push-Ups
5) Rest

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

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

1) Row

2) AMRAP:
5 BB Sumo DL High-Pull
10 DB/BB Clean & Jerk's

8/20

TUESDAY

HXBXplus

Warm Up
EMOM x 8
1) 100m Run
2) KB Windmill (left)
3) KB Windmill (right)
4) KB Rom. DL

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 3 @ 75% of 1RM

B. Two Rounds for Time:
400m Run
25 KB Swings (24/16kg)

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 8 min Window:
Four Sets (minimum) of:
BB Rev. Grip BOR x 8
DB SA Curls x 12
(each arm)
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
75 Cals (Buy In)
directly into...
AMRAP:
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Wall Balls

8/19

MONDAY

HXBXplus

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

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Squat Snatch
+
Squat Snatch
*Pause 2 sec at bottom before standing/build to a heavy

B. For Time:
1000m Row
100 DU's
50 Empty BB Thrusters

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB/KB Front Squats
2) KB Rom. Deadlifts
3) DB/KB Split Squats
(left)
4) DB/KB Spilt Squats
(right)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs
5) Squats

8/17

SATURDAY

HXBXplus

Warm Up
Two Sets of:
100ft Double KB Front Rack Carry
20 Banded GM's

A. Three Rounds for Time:
In teams of 2...
800m Run (together)
Partner 1 = 30 Pull-Ups
Partner 2 = 12 Thrusters
(135/95lbs)
Partner 1 = 12 Thrusters
Partner 2 = 30 Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Three Rounds
Thrusters w/ Plate x 10
Jumping Lunges x 10
Hollow Rocks x :20 sec

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
100 Box Jump Overs
100 Wall Balls
100 Single DB Step-Overs
*break up reps, however you'd like

8/16

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Front Squat x 5
Stricrt Press x 5

A. "Strict Diane"
For Time:
21-15-9
Deadlifts (225/155lbs)
Strict HSPU's

B. Every 2 min, for 3 Sets:
(9 Intervals)
1) Barbell Hip Thrust x 10
2) Banded Pull-Aparts x 30
3) L-Sit x :60 sec
(accumulated time)

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 5 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 DB Squat Cleans
*Add one rep to both mvnts each round

8/15

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Farmers Walk
2) Plate Jumps
3) Burpee
+
Squat Jump

A. Six Rounds for Time:
50 DU's
400m Run
20 Walking Lunges
(Farmers Carry; 24/16kg)

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
BB Bent Over Row
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

8/14

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Static Hang
2) Inchworms
3) HR Push-Ups
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 3
1) 70%
2) 75%
3) 80%
4) 85%
5) 90+%

B. Three Rounds for Time:
30 Cal Row
20 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. EMOM x 12
:35 on/:25 off
1) Back Squat
2) KB Sumo DL
3) Wall Sit
4) Banded Pull-Throughs

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devil's Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder

8/13

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Clusters
3) Lat Burp. Over Bar

A. Five Sets of:
Against a 5 min clock...
For Max Reps:
400m Run
40 DU's
Max G2O (135/95lbs)
-rest 2 min between-
*One Score of Max Reps

HXBX

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

A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
DB Hammer Curls x 12
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Point Break"
In an 16 min Window:
5 Burpees to Plate
10 Plate G2O
20 SA DB Push Press
(10 each)
*16 Wall Balls at the top of every 4 min

8/12

MONDAY

HXBXplus

Warm Up
EMOM x 9
1) 100m Run
2) 15 KB Swings
3) KB Rom. DL

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 8 Reps
4-5) 4 Reps
*These should be a challenge

B. For Time:
50/35 Cals (MC)
25 Front Squats (175/115lbs)
25 Burpee Box Jump-Overs

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. EMOM x 12
:35 on/:25 off
1) Plate Jumps
2) BB Hip Thrusts
3) Curtsy Lunges
4) Goblet Squats
w/ 1 sec pause at bottom

B. "Tag"
In a 20 min Window:
10 Cal Row/Bike
7 Ground to OH (light)
10 Lat. Burpees Over Bar
7 BB/DB Thrusters
100m Run

8/10

SATURDAY

HXBXplus

Warm Up
Two Sets of:
BW Walking Lunges x 20
KB Farmers Carry x 100m
Double KB Sumo DL x 10

A. Every 2 min, for 3 Sets:
(15 Intervals)
1) 500/450m Row
2) 10 DB Renegade Rows
3) 24/16 Cal Bike
4) 12 Burpee Box Jump-Overs
(24"/20")
5) 50 Flutter Kicks

HXBX

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

A. Eight Rounds of:
:20 on/:15 off
1) Straight Legged SU's
2) Mountain Climbers
3) Plank Hold
4) SL V-Ups


B. "Thanksgiving Tag"
In a 30 min Window:
200m Run
10 Devil's Press
15 Wall Balls
10 Deadlifts
15 Cals
10 KB Swings
15 Box Jumps

8/9

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
SA OH Carry x 50ft
(each arm)
Scap Pull-Ups x 5
HR Push-Ups x 5

1A. One Round of:
For Max Reps...
:60 on/:60 off
1) Bar Muscle-Ups
or
Pull-Ups
2) Cal Row
3) Alt. DB Snatches (50/35lbs)
4) Push-Ups

2A. EMOM x 20
50-60% of Reps achieved during Part A
1) Bar Muscle-Ups
or
Pull-Ups
2) Cal Row
3) Alt. DB Snatches
4) Push-Ups

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

8/8

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Step-Ups
3) Empty BB Clusters
4) Burpee Broad Jumps

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlift x 4
Tall Box Jumps x 6
*heaviest set of 4 you can hold unbroken

B. 8 min AMRAP:
15 KB Swings (24/16kg)
5 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 Rev. Fly's
2) Seated Shoulder Press
3) Deficit Push-Ups

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) DBall Over the Shoulder
5) Goblet Squats

8/7

WEDNESDAY

HXBXplus

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

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

A. Every 10 min, for 4 Sets:
40/30 Cal Row
800m Run
50 DU'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 6
*build as comfortable

B. "Point Break"
In an 20 min Window:
16 Burpees
20 Single KB Step-Ups
24 Russian Swings
*200m Run at the top of every 5 min including the beginning

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