9/20

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) Inchworms
3) DB Clusters
4) Hollow Pulses

A. In an 18 min Window:
Back Squat
1-3) 2-3 Reps
4-6) 3-4 Reps
*Continue to increase load until you're unable to do so/Includes Warm Up Time

B. Three Rounds of:
20/15 Cals (MC)
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
100m Run
*Timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) DB Goblet Squats

A. In a 10 min Window:
Deficit Deadlift x 6
*Build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) 100m Run
2) Burpees to Bar
3) KB Sumo DL
4) 100m Run
5) Air Squats

9/19

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Thrusters (light)
2) DB Walking Lunges
3) DB Step-Ups

A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 each arm)
40 Box Step-Overs
(50/35; 20")
20 SA DB OH Walking Lunges
1600m Run

HXBX

Warm Up
Tabata x 9
1) Medball Activation
2) HR Push-Ups
3) DB Power Cleans (light)

A. In a 9 min Window:
Bench Press x 6
*Build as comfortable

B. "Level Up"
In a 9 min Window:
8 Cal Row
8 Push-Ups
*Add 2 reps to both each round
-3 min rest-
In a 9 min Window:
200m Run
10 Dball Power Cleans
*Add 2 reps to PC's each round

9/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) HR Push-Ups
3) Medball Activation
4) Squat Jumps

A. In a 20 min Window:
Establish a 3RM
Bench Press

B. Every 2 min, for 2 Sets:
(8 Intervals)
:90 on/:30 off
For Max Reps....
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*Stagger class as needed for rings

HXBX

Warm Up
100m Run
Followed by....
Tabata x 6
1) Squat Hold
*at bottom
2) BW Rev. Lunges
3) Glute Bridges

A. In a 9 min Window:
Back Squat x 6
*Build as Comfortable

B. "Tag"
In a 20 min Window:
100m Run
6 DB Clusters
8 DB Deadlifts
10 Box Jump Overs
12 Single DB Step-Overs

9/17

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 KB Rom. DL
6 Glute Bridges
7 KB Swings

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 3-4
*Record heaviest load

B. Five Rounds for Time:
20 KB Swings (24/16kg)
10 Alt. Rev. Lunges
(KB Goblet Hold)
10 Box Jumps (24"/20")

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Ab-Mat Sit-Ups
3) DB Rev. Fly's
4) Straight Legged Sit-Ups

B. "King of the Hill"
In a 16 min Window:
6 DB/BB Bent Over Row
12 DB/BB Thrusters
24 Cals (MC)

9/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 6
1) Snatch Balance
2) Squat Snatch
3) OH Squat

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Snatch x 1
@ 90-96%

B. For Time:
25 Cals (MC)
25 OH Squats (95/65lbs)
25 Chest to Bar's
25 OH Squats
25 Cals (MC)

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Inchworms
3) Cossack Squat
4) DB Rom. DL (light)

A. EMOM x 12
:35 on/:25 off
1) DB Cursty Lunges
2) Squat Jumps
3) Heel Elevated Goblet Squats
4) KB Russian Swings

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Wall Balls
3) Alt. DB Snatches
4) Bike
5) Single DB Rom. DL

9/14

SATURDAY

HXBXplus

Warm Up
EMOM x 10
:35 on/:25 off
1) KB Russian Swings
2) KB Rom. DL
3) KB Box Step-Ups
4) BW Rev. Lunges
5) Plank Hold
(on hands)

A. Five Rounds for Time:
40/35 Cals (MC)
30 KB Swings (24/16kg)
20 KB Box Step-Overs
(24/16kg;24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 Russian KB Swings
8 Push-Ups
8 V-Ups
8 Cals (MC)
200m Run

9/13

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Empty BB Clusters
3) Kip Swings
4) Hollow Hold

*Allow 7 min to Warm Up Part A

A. Every 4 min, for 8 Sets:
400m Run
3 Power Cleans
3 Bar Muscle-Ups
[Scale = 6 Pull-Ups]
*Recording the total load lifted on Power Cleans over 8 sets/Only 3 attempts no matter what

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Hollow Hold x :20 sec

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*Split up reps however you'd like

9/12

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Walking Lunges
3) Goblet Squats

A. In an 18 min Window:
Back Squat
1-3) 3-4 Reps
4-5) 5-6 Reps
*These should be heavy heavy sets/Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 Burpee Box Jump Overs
(24"/20")
20 Wall Balls (20/14lbs)

HXBX

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

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
8 Alt. DB Snatches
8 Ab-Mat Sit-Ups
*add two reps to both mvnts each round

9/11

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
7 KB Goblet Squats
7 KB Rom. DL
7 KB Swings

A. "9/11 Tribute"
For Time:
20001m Row
directly into...
Three Rounds of:
9 Thrusters (135/95lbs)
11 Lat. Burpees over Bar
9 G2O
11 Push-Ups

B. Gymnastics Practice
*If Time Allows

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) HR Push-Ups
2) BW Rev. Lunges
3) Air Squats
4) Hollow Rock/Hold

A. "9/11 Tribute"
Tag Style...
In a 35 min Window:
2001m Row (Buy-In)
*split between partners
directly into...
AMRAP:
9 Box Jumps
11 Single KB Step-Overs
9 KB Swings
11 KB Goblet Squats
9 Push-Ups
11 Burpees

9/10

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Glute Bridges
4) Plank to Pike
directly into...
One Round of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
Press in Rec. Pos. x 3

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Split Jerk x 2
*2 sec pause in dip and receiving position

B. For Time:
800m Run
60 Alt. DB Snatches (50/35lbs)
800m Run

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*10 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Plank Walks
3) Leg Pulses

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

1) Bike

2) AMRAP Style:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press

9/9

MONDAY

HXBXplus

Warm Up
Two Sets of:
100m Farmers Carry
200m Run

A. Six Rounds for Time:
400m Run
20 Burpees
20 KB Walking Lunge
(Front Rack; 24/16kg)

HXBX

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

A. Every 2 min, for 10 min:
Back Squat x 8
*build as you feel comfortable

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

9/7

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Row
2) Empty BB Squat Clean
3) Empty BB Thrusers

A. 30 min AMRAP:
In teams of 2...
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH
*Alt. FULL ROUNDS

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Plate G2O
12 Plate Goblet Squats
12 DB Hang Squat Cleans
12 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

9/6

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Burpees
4 HR Push-Ups
8 Air Squats

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
*Establish a heavy

B. 12 min AMRAP:
6 Strict HSPU's
9 Push-Ups
12 Toes-to-Bar

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 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

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

9/5

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Air Squat
3) Rev. Lunge
4) Plank to Pike
5) Side Plank (left)
6) Side Plank (right)

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Deadlift x 4
*Establish a heavy

B. For Time:
45/40 Cals (MC)
80 KB Alt. Rev. Lunges
(Farmers Hold; 24/16kg)

HXBX

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

A. In a 9 min Window:
Four Sets (minimum) of:
Bench Press x 8
SA DB Tricep Kickbacks x 10
(each arm)

B. "Tag"
In a 20 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Ab-Mat Sit-Ups
8 Power Cleans
8 Deadlifts
8 Cals (MC)

9/4

WEDNESDAYHXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Plank to PIke

A. In an 18 min Window:
Six Sets of:
Pause Front Squat
@ 4 sec at bottom
+
2 Front Squats
*Establish a heavy
INCLUDING WARM UP

B. For Time:
800m Run
100 Wall Balls (20/14lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Rom. DL between each set

B. "King of the Hill"
In a 16 min Window:
8 Cal Row
8 Burpees over Rower
8 DB Front Squats
8 DB Thrusters

9/3

TUESDAY

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 8 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Snatch x 1
@ 80-94% of 1RM

B. Every 4 min, for 3 Sets:
20/15 Cals (MC)
12 Burpee Box Jump-Overs
(24"/20")
-rest :90 sec between-

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) Straight Legged SU's
4)KB Curtsy Lunges
5) Hanging Knee Tucks

9/2

MONDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 9
1) Empty BB Rom DL
2) Step-Ups
3) Burpees

A. "Labor Day Tag"
In a 35 min Window:
200m Run (each)
40 Box Jumps
200m Run (each)
40 Push-Ups
15 Cals (MC)
40 G2O (135/95lbs)
15 Cals (MC)
40 Deadlifts

HXBX

Warm Up
200m Run
Followed by....
Tabata x 9
1) Empty BB Rom DL
2) Step-Ups
3) Burpees

A. "Labor Day Tag"
In a 35 min Window:
200m Run (each)
40 Box Jumps
200m Run (each)
40 Push-Ups
15 Cals (MC)
40 BB/DB G2O
15 Cals (MC)
40 DB/BB Deadlifts

8/31

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
50m Farmers Carry

A. Every 8 min, for 5 Sets:
400m Run
30 Wall Balls (20/14lbs)
200m Run
30 Push-Ups
*Record all 5 times

HXBX

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

A. "Tag"
40 min AMRAP:
100 Box Jump Overs
100 Wall Balls
100 Plate G2O
100 KB Swings
400m Run (together)

8/30

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Rom. DL
3) Empty BB GM

A. Every 2 min, for 8 Sets:
Deadlift x 4
*Record heaviest load

B. Five Rounds for Time:
15/12 Cals (MC)
10 Devils Press (50/35lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Deadlifts
2) DB Push Press
3) Rev. Lunges

B. "Tag"
In a 20 min Window:
6 Devil's Press
12 Air Squats
6 DB Seated Press
12 Cals (MC)

8/29

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) OH KB Carry
2) KB Farmers Carry
3) Double KB DL

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Snatch x 1.1
@ 75-90%
*Rest 5-10 sec between singles

B. Three Sets of:
3 min on/2 min off
400m Run
5 Squat Snatches
*Total load lifted over all 3 sets is score

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Leg Pulses
3) Donkey Kicks
[over box or bench]
4) DB Skull Crushers

B. "Level Up"
In a 9 min Window:
4 Turkish Get-Ups
[each side]
4 Cals (MC)
*Add one to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 DB/BB Clusters
*Add one cluster each round