10/19

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
DB Suitcase DL x 5
(each arm)
DB Suitcase Carry x 50ft
(each arm)

1A. 8 min AMRAP:
15 Cals (MC)
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Presses
*choose a challenging weight
-2 min rest-
2A. 8 min AMRAP:
15 Cals (MC)
5 DB Devil's Press
*Same DB's as Part 1A
-rest 2 min-
3A. 8 min AMRAP:
15 Cals (MC)
12 DB Rev. Lunges
(Farmers Hold)
9 DB Push Presses
*Same DB's as Part 1A and 2A

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Jumping Jacks

B. "Tag"
In teams of two...
You Go, I Go Fashion
In a 40 min Window:
40 Cals (MC)
40 Devil's Press
40 KB Goblet Squats
40 KB Swings
40 Box Jumps
40 Wall Balls
200m Run (together)

10/18

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) BW Lunges
4) Hollow Hold/Rocks
5) Superman Hold

A. Four Sets of:
Front Racked BB Split Squats
x 10 (each leg)
Supinated Grip Pull-Ups x Max Reps

B. 10 min AMRAP:
10 Deadlifts (95/65lbs)
10 Thrusters
10 Bar Facing Burpees

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
12 Burpee Box Jumps
16 Alt. DB Snatches

10/17

THURSDAY

HXBXplus

Warm Up
EMOM x 9
1) 100m Run
2) Banded Muscle Snatch x 10-15
3) HR Push-Ups x 10-15

A. In a 15 min Window:
Establish a 8RM
Strict Press
immediately into...
2A. Every 2 min, for 2 Sets:
Strict Press x 8
@ 90% of heavist load from 1A

B. Three Rounds for Time:
400m Run
15 Push Presses
(115/75lbs)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) Bicycles
3) Pull-Up Practice
4) Leg Pulses

B. "Tag"
In a 20 min Window:
7 SA DB Deadlifts
(each arm)
7 SA DB Clean & Jerks
(each arm)
14 Cals (MC)
7 Burpees
7 SA DB BOR
(each arm)
14 Cals (MC)

10/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) KB Goblet Squats
4) KB Russian Swings
5) Side Plank (left)
6) Side Plank (right)

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Deadlift x 2
*These should be at the heaviest load possible for all 4 sets

B. 10 min AMRAP:
50 DU's
20 KB Rev. Lunges
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Clusters (light)
3) Dball Over the Shoulder
4) Bike
5) KB DL+Swing
6) Wall Balls

10/15

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) Air Squats
3) Handstand Hold
4) Kipping Practice

A. Every 2 min, for 3 Sets:
(15 intervals)
1) 300m Run
2) 6 Wall Walks
3) 25/20 Cal Bike
4) 20 Toes to Bar
5) 30 Wall Balls
(20/14lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In an 8 min Window:
3 x 12 (minimum):
DB Floor Press
BB Skull Crushers
(from floor)
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 2 Ab-Mat Sit-Up each round
-3 min rest-
In an 9 min Window:
10 Cal Bike
10 Thrusters
*Add one rep to both mvnts each round

10/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
w/ an empty BB...
1) Muscle Clean
2) Power Clean
3) Push Press

*Allow 4 min to Warm Up Part A

1A. Every :90 sec, for 3 Sets:
2 Clean Lift Offs
+
Power Clean
immediately into...
2A. EMOM x 8:
Clean x 1
*Build to a heavy

B. Three Rounds of:
Against a 3 min clock...
500m Row
Max Chest to Bar's in remaining time
-3 min rest between each-
*one score of max reps

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) BB Back Squat
2) KB Rom. DL's
3) Lat. Lunges
(Goblet Hold)

B. "Tag"
In a 20 min Window:
10 DB Rev. Lunges
12 DB Push Presses
14 Cals (MC)
16 Air Squas
200m Run

10/12

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
DB Suitcase Carry x 50ft
(each arm; single DB)
BW Walking Lunges x 20
(10 each leg)

A. "Team Pink Ribbon"
40 min AMRAP:
In teams of 2...
400m Run (together)
20 DB Walking Lunges
(50/35lbs; Farmers Carry; 10 each leg)
20 DB Floor Press
10 Devil's Press
*You Go, I Go fashion for all DB mvnts

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. "Tag"
In a 35 min Window:
200m Run
12 Thrusters
12 Burpees to Bar
200m Run
12 Wall Balls
12 Box Jumps

10/11

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
4 Deadlifts
4 Power Cleans
4 Alt. Rev. Lunges
(Front-Racked)

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans
12 Alt. Rev. Lunges
(Front-Racked)
*All mvnts with same bar

B. Every :90 sec, for 2 Sets:
(8 intervals)
:60 on/:30 off
1) Side Plank (left)
2) Side Plank (right)
3) Hollow Pulses
4) Banded Pull-Aparts

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:
3 x 12 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In an 18 min Window:
9 Power Cleans
18 Air Squats
9 Shoulder to OH
18 Cals (MC)

10/10

THURSDAY

HXBXplus

Warm Up
200m Run
Tabata x 6
1) Lateral Jumps over KB
2) KB Snatch (left; light)
3) KB Snatch (right; light)

A. Four Sets of:
Against a 7 min clock...
400m Run
12 Burpee Box Jump-Overs
(24"/20")
400m Run
Max KB Snatches
in remaining time
(24/16kg; increments of 5 before switching amrs)

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Devil's Press
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Step-Ups
*add two reps to Dball Step Ups every round

10/9

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) HR Push-Ups
3) Bear Crawl
4) Hollow Hold
5) DB Floor Press (light)

A. In a 20 min WIndow:
Establish a 1RM
Bench Press

B. 10 min AMRAP:
5 Strict HSPU's
10 Push-Ups
30 DU's

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB/KB Strict Press
3) Russian Step-Ups
(left)
4) Russian Step-Ups
(right)

B. "Tag"
In a 20 min Window:
200m Run
8 DB Clusters
12 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
12 Cals (MC)

10/8

TUESDAY

HXBXplus

Warm Up
Two Sets of:
DB Suitcase Carry x 50ft
(each arm)
DB Suitcase DL x 8
(each arm)
Followed by...
One Set of:
w/ an empty BB...
Clean Lift-Off x 2
Power Clean x 4
Squat Clean x 8

*Allow 5-6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
2 Clean Lift-Offs
+
Power Clean
directly into...
Every :90 sec, for 5 Sets:
Power Clean x 3
*TnG

B. Every 3 min, for 5 Sets:
200m Run
Max Power Cleans in remaining time
(155/115lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) SL V-Ups
3) DB Hang Power Cleans
4)
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

10/7

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Squat Clean
3) Back Squat

A. In a 25 minute Window:
Establish a 1RM
Back Squat
*Suggested loads
2 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 94%
1 @ 97%
1 @ 101+%

B. For Time:
1000m Row
50 Empty BB Thrusters
(45/35lbs)
30 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
"Tag Style"
5 Burpee Box Jumps
10 Alt. DB Snatches
15 Russian KB Swings
20 Air Squats

10/5

SATURDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Alt. DB Snatches (light)
3) HR Push-Ups
4) DB Thrusters (light)

A. 0-20:00
For Time:
40/30 Cals (MC)
30 Strict HSPU's
30 Alt. DB Snatches
(50/35lbs)
30 Push-Ups
30 DB SA Push Press
(50/35lbs; 15 each arm)
800m Run
when clock reaches...
20:01-Finish
Repeat Part A
For Time:
40/30 Cals (MC)
30 Strict HSPU's
30 Alt. DB Snatches
(50/35lbs)
30 Push-Ups
30 DB SA Push Press
(50/35lbs; 15 each arm)
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Step-Ups
3) HR Push-Ups

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

10/4

FRIDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
One Round of:
w/ an empty BB...
High Hang Squat Snatch x 4
Hang Squat Snatch x 3
Low Hang Squat Snatch x 2
Squat Snatch x 1
Snatch Balance x 4

*Allow 5 min to Warm Up Part A

A. Six Rounds of:
Against a 4 min clock....
For Max Reps:
400m Run
40 DU's
Max Reps of Squat Snatch
(135/95lbs)
-2 min rest between-
*Total of 36 min clock/one total score

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. In a 12 min Window:
Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*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 DB Clusters
*add one cluster each round

10/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Rom. DL x 10
Speed Deadlift x 7
(light and fast)

A. In an 20 min Window:
Five Sets of:
Deadlift x 2
(Goal-heavier than last weeks deadlift)
*Includes warm up time

B. 10 min AMRAP:
10 Box Jumps
(24"/20")
10 Toes to Bar
10 Alt. Rev. Lunges
(50/35lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)

10/2

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bear Crawl
2) Kip Swings
3) Plank Shoulder Taps
4) Handstand Hold

A. Every 2 min, for 3 Sets:
(9 invtervals)
1) 4-8 Muscle-Ups
or
10-12 Chest to Bars
2) 50 ft Handstand Walk
or
Handstand Hold x :45 sec
3) L-Sit x :45 sec
(accumulated time/on boxes)

B. Two Rounds for Time:
25/20 Cal Row
800m Run
20 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters

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

1) Row

2) AMRAP:
12 KB Swings
12 Wall Balls

10/1

TUESDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Good Mornings
2) Squat Cleans
3) Back Squats

1A. In a 16 min Window:
Back Squat x 2
*establish a heavy
immediately into...
2A. In an 8 min Window:
Four Sets of:
Back Squat x 3
*5-10% less than heaviest load from 1A for all 4 sets

B. 15 min AMRAP:
15 Back Squats
(15/115lbs; from ground)
30 Cals (MC)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Seated Banded Rows
4) Hollow Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges

9/30

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
5 Scap Push-Ups
10 HR Push-Ups

1A. In a 12 min Window:
Bench Press x 3
*Build to a heavy
immediately into...
2A. Every :90 sec, for 4 Sets:
Bench Press x 1
@ heaviest load from 1A

B. For TIme:
"Desire"
In a 5 min Window:
Max Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats
*Split reps however you would like

9/28

SATURDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
SA DB Front Squat x 5
(each arm)
SA DB Thruster x 5
(each arm)
Burpees x 5

A. 30 min AMRAP:
In teams of 2...
You Go, I Go
300m Row
20 SA KB Push Presses
(10 each arm)
20 Cal Bike
20 DB Thrusters
(35/25lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB/BB Clean & Jerks
*Members can split up reps however they would like

9/27

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Rev. Lunges x 8
(Goblet Hold)
KB Rom. DL x 8
KB Russian Swing x 8

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 2-3
*Establish a heavy

B. For Time:
600m Run
30 Chest to Bars
600m Run

HXBX

Warm Up
4 min AMRAP:
100m Run
Inchworms x 5
Burpees x 5

A. In a 9 min Window:
Back Squat x 8
(one sec pause at bottom)
*:20 sec wall sit directly after each set

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Alt. DB Snatches
3) Straight Legged Sit-Ups
4) Burpees Over Row
5) KB Sumo Deadlifts