7/29

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/8 Cal Bike
5 Russian Step-Ups
(each leg)
10 Medball Kang Squats
(Bearhug)

*Allow 8-10 to Warm Up Part A

A. "Squat Week 5"
Every 2 min, for 4 Sets:
Back Squat x 3
@ 75-80%

B. 12 min AMRAP:
9 Box Jumps
(24"/20")
12 Toes to Bar
15 Wall Ball Shots
(20/14lbs)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Banded Lat Pull-Downs
3) DB Rev. Fly's
directly into...
Three Rounds of:
:40 on/:20 off
Rot. Medball Slams

B. "Level Up"
In a 16 min Window:
100m Run
50 SU's
10 Ab-Mat Sit-Ups
*Add 2 SU's every Round

7/28

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Chest Activation
2) Bear Crawl
3) Burpees

A. In a 16 min Window:
Bench Press
1) 10 @ 59-64%
2) 8 @ 69-74%
3) 6 @ 74-79%
4) 4 @ 79-84%
5) 2 @ 84-89%
*Includes Warm Up Time

B. Three Sets of:
Against a 5 min clock...
400m Run (Buy-In)
Max Cal Row in remaining time
-rest 2 min between each-
*Score is one score of max cals

HXBX

Warm Up
Tabata x 9
1) Rev. Lunges
2) Cossack Squats
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) Squat + Curl
(w/ a pair of DB's)
2) DB Death March
3) Deficit Deadlifts

B. "Tag"
In a 20 min WIndow:
24 Dballs over Shoulder
30 Wall Balls
36 Cals (MC)
*Split reps however you'd like

7/26

SATURDAY

HXBXplus

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

A. For Time:
In teams of 2...
Two Rounds of:
60 Cal Bike
60 Anchored Sit-Ups
*split reps any way
immediately into...
Two Rounds of:
60 Cal Row
60 DB Floor Press
(50/35lbs)
*split reps any way
immediately into...
Two Rounds of:
200m Run
(together)
20 DB Burpee Deadlifts
(50/35lbs)
*split burpee deadlifts any way

HXBX

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

A. 30 min AMRAP:
In teams of 2...
200m Run
12 Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps
*Keep weights light

7/25

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 PVC Pass Throughs
10 PVC OH Squats
5 Medball Slams
Followed by...
One Set of:
w/ an empty BB...
3 Snatch Grip DL
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Low Hang Power Snatch

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
3 reps of...
Halting Snatch DL
+
Low Hang Snatch
@ 60-70% of 1RM Snatch
immediately into...
Every 2 min, for 3 Sets:
2 Reps @ 70-80%
immediately into...
Every 2 min, for 3 Sets:
1 @ 75-85%

B. Three Rounds for Time:
25 Toes to Bar
15 Bar Facing Burpees
5 Front Squats
(185/125lbs)
*14 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Cobra Pose
3) BB Rom. DL

A. In a 12 min Window:
Tempo Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 20 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Russian Swings

7/24

THURSDAY

HXBXplus

Warm Up
In a 4 min Window:
Spend time...
Medball Thoracic Opener
PVC Pass Throughs
Banded Lat Stretch
Followed by...
Two Sets of:
50ft SA OH DB Carry
(50ft each arm)
10 Goblet Hold GM's
10 Goblet Hold Kang Squats

A. EMOM x 15
1) 3-5 Wall Walks
2) 6-10 Strict HSPU's
3) 5-8 Strict Pull-Ups

B. Three Sets of:
Against a 4 min clock...
12/9 Cal Row
6 Devil's Press (50/35lbs)
12/9 Cal Row
-rest 2 min between each-
*Record all 3 times; rest of 4 min window is rest

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Sampson Lunges
3) Inchworms
4) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Close Grip HR PU's
4) Bicycles

B. "Point Break"
In a 16 minute Window:
6 Push-Ups
8 DB Deadlifts
10 DB Power Cleans
12 DB Shoulder to OH
*200m Run at the top of every 4 minutes

7/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Tall Jerks
3) Split Jerks

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 68-73%
3-4) 2 @ 73-78%
5-6) 1 @ 78-83%
immediately into...
Three Sets of:
10 Push Press
@ 50-55% of 1RM

B. 16 min AMRAP:
200m Run
200ft KB Farmers Carry
(32/24kg)
250m Row
100ft OH Plate Carry
(45/35lbs)
100ft OH Plate Walking Lunges

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Kang Squats
3) Cossack Squats

A. Three Rounds of:
3 min on/1 min off
8 Bulg. Split Squats
(4 each leg)
12 Curtsy Lunges
(6 each leg)
16 Squat Jumps

B. "King of the Hill"
In a 16 min Window:
10 KB Cossack Squats
(goblet hold; 5 each leg)
15 KB Swings
20 Cals (MC)

7/22

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) PVC Pass Throughs
2) Squat Therapy
(tup against wall)
3) Empty BB Hang Cleans

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Clean
+
Hang Clean
1) 60% of 1RM Clean
2) 64%
3) 68%
4) 72%
5) 75%
immediately into...
Three Sets of:
Clean Grip DL x 6
@ 68-78%

B. Two Sets of:
5 min on/1 min off
12-9-6
Cal Row
Lat Burpees over Rower
Max Wall Ball Shots in remaining time
(20/14lbs)
*Adjust cals/burpees to something you can get done around 4 min; one score of max wall ball shots

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Empty BB Rev. Grip BOR
2) Burpees
3) Plank

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) Banded Palloff Press
(left)
3) KB Pendlay Rows
4) Banded Palloff Press
(right)

B. "Level Up"
In an 8 min Window:
5 Cal Row
5 Devil's Press
*add one rep to each
-3 min rest-
In an 8 min Window:
100m Run
5 Dball Squat Cleans
*add one rep to Dball Box Jump Overs every round

7/21

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec of each...
Single Unders
Banded GM's
Air Squats
Alt. DB Snatches (light)

A. For Time:
50 Alt. DB Snatches
(50/35lbs)
100 DU's
40 Alt. DB Snatches
80 DU's
30 Alt. DB Snatches
60 DU's
*14 min TIME CAP

B. EMOM x 10
1) 12-15 DB Push Press
(50/35lbs; pair)
2) 12-15 Goblet Squats
(50/35lbs; heel elevated)
immediately into...
EMOM x 10
1) 12-15 DB Bench Press
950/35lbs)
2) 12-15 Toes to Bar

HXBX

Warm Up
Group 1)
200m Run
Group 2)
AMRAP:
3 Inchworms
6 Air Squats

A. In a 10 min Window:
BB Rev. Lunges x 12
(6 each leg)
Heel Elev. Goblet Squat x 12

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
150 Single DB Step-Ups
(Buy-In)
directly into...
Max Cals (MC)
*teams can split up step-ups and calories however they like

7/19

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
10 Medball GM's
(bearhug)
10 Medball Alt. Rev. Lunges
(bearhug)
10 Medball Strict Press
10 Medball Squats
(bearhug)

A. 30 min AMRAP:
Partner 1)
Max Meter Row
Partner 2)
20 Medball Sit-Ups
+
20 Wall Balls
+
200m Run
*When Partner 2 is finished, you will switch stations/score is total meters rowed

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
(200m Intervals)
100 Alt. DB Snatches
1000m Run
(200m Intervals)
100 Single DB Step-Overs
*Members can split snatches & step-overs however they like

7/18

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 SL Hip Bridges
(10 each leg)
10 Gobelt Squats
10 Cossack Squats

A. "Squat Week 3"
In an 18 min Window:
Three Sets of:
Back Squat x 5
@ 65-70%
*Includes Warm Up Time

B. For Time:
30 Pull-Ups
15 Squat Cleans
(185/125lbs)
30 Pull-Ups
*choose a weight for squat cleans you can consistently hit 1 rep every 6-8 sec

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets of:
Strict Press x 8
Bulg. Split Squats x 8
(8 each leg)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Burpee
+
Dynamic Wall Ball
(going for height on toss)
3) Row
4) DB Clusters

7/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
1) Dive Bomber PU's
2) Plank Shoulder Taps
3) Medball Pec Act.

A. In an 18 min Window:
Bench Press
1) 10 @ 56-60%
2) 8 @ 66-70%
3) 6 @ 71-76%
4) 4 @ 76-80%
5) 2 @ 81-86%
*Includes Warm Up Time

B. Every 2 min, for 6 Sets:
(3 of each)
1) 26/21 Cal Bike
2) 200m Run

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. EMOM x 12
:35 on/:25 off
1) KB/BB Pendlay Row
(return to ground each rep)
2) SL V-Ups
3) Negative Pull-Ups
4) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

7/16

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Cat Cows
5 Deadbugs
Followed by...
Tabata x 6
1) Snatch Balance
2) Power Snatch
3) OH Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Snatch Balance x 3
*Start at 50% of 1RM Snatch and build to a heavy
directly into...
Every :90 sec, for 6 Sets:
Power Snatch x 1
1-2) 70-75% of 1RM
3-4) 75-80%
5-6) 80-85%

B. 12 min EMOM
For Total Reps:
:30 on/:30 off
1) Double Unders
2) Power Snatches (75/55lbs)
3) Bar Facing Burpees
4) OH Squats (75/55lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
6 DB/BB Squat Cleans
12 Cals (MC)
6 Lat. Burpees over Bar
12 Sumo DL HP

7/15

TUESDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Bike
(arms only)
20 Banded Pull-Aparts
10 HR Push-Ups

A. "Gymnastics Conditioning"
Four Sets of:
Box or Ring Dips x 8-10
KB Waiter Carry x 100ft
(50ft each side)

B. For Time:
1200m Run
50ft HS Walk
50ft DB Walking Lunges
(50/35lbs)
800m Run
50ft HS Walk
50ft DB Walking Lunges
400m Run
50ft HS Walk
50ft DB Walking Lunges
[scale for HS Walk will be 10 Wall Walks]
*25 min TIME CAP

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) Ab-Mat Sit-Ups
3) Banded Tricep Ext.
4) Hollow Rocks

B. "King of the Hill"
20 min AMRAP
20 HR Push-Ups
20 KB Swings
20 Cals (MC)

7/14

MONDAY

HXBXplus

Warm Up
Two Sets of:
:60 sec Row
3 Inchworms
6 Dive Bomber PU's
3 KB Windmills
(each side)

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) @ @ 64-69%
3-4) 2 @ 69-74%
5-6) 1 @ 74-79%
*Pause 2 sec in recieving position
directly into...
Three Sets of:
Push Press x 10
@ 45-50% of 1RM Jerk

B. Three Sets of:
Against a 4 min clock...
12 Cal Row
3 Shoulder to OH (95/65lbs)
3 Toes to Bar
12 Cal Row
6 Shoulder to OH
6 Toest to Bar
12 Cal Row
9 Shoulder to OH
9 Toes to Bar
etc...
-rest :60 sec between each-
*adding 3 reps to both mvnts each round/pick up where you left off at the beginning of each round/one score of max reps

HXBX

Warm Up
200m Run
Followed by...
Air Squats x 10
BW Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "Tag"
In a 20 min Window:
80 Cal Bike (Buy-In)
*80 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each arm)

7/12

SATURDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank to Pike
2) Plate Jumps
3) Air Squats
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Empty BB Hang Squat Clean
3) KB Kang Squats
(Goblet Hold)

A. 30 min AMRAP:
In teams of 2...
50 Cals (MC)
40 Single DB Step-Ups
(24"/20"; 50/35lbs)
30 Burpee Box Jumps
(24"/20")
20 Squat Cleans
(155/105lbs)
*Members can split reps however they'd like
[RE-TEST from 03/01/25}

HXBX

Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Walks

B. "Tag"
In a 30 min Window:
200m Row
10 DB Devil's Press
10 DB Step-Ups
200m Run
5 Wall Walks
10 Squat Jumps

7/11

FRIDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Death March
Bunny Hops
Followed by...
Tabata x 6
1) Cossack Squats
2) DB Kang Squats
(goblet hold)
3) Hollow Hold

A. For Time:
5k Row or Run

HXBX

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

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

B. "King of the Hill"
In a 16 min Window:
16 SA DB Hang Squat Cleans
(each arm)
16 Alt. DB Snatches
16 Cals

C. "Pipeline"

7/10

THURSDAY

HXBXplus

Warm Up
Tabata x 10
w/ an empty BB...
1) Static Hang
2) Rom. DL
3) Hanging Knee Tucks
4) Low Hang Squat Clean
5) Thrusters

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Low Hang Clean
(Power or Squat)
1-2) 3 @ 65-70%
3-4) 70-75%
5-6) 75+%
immediately into...
Three Sets of:
8 Clean Grip Deadlifts
@ 64-74%

B. For TIme:
21 Thrusters (95/65lbs)
42 Toes to Bar
-rest until clock hits 7 min-
Three Rounds for Time:
7 Thrusters (95/65ls)
14 Toes to Bar
*Record both times/6 min TIME CAP FOR BOTH

HXBX

Warm Up
3 min AMRAP:
5 Burpees
10 Plank to Pikes
5 Hollow Rocks
10 Plank Shoulder Taps

A. In a 10 min Window:
Bench Press x 6
[5 pulses @ bottom on rep 6]
*build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) SA Hang Clean & Jerk
(:20 sec each arm)
2) Burpee Box Jumps
3) Ab-Mat Sit-Ups
4) KB Farmers Hold
5) Hollow Pulses

7/9

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Bike
10 Alt. Cossack Squat
200m Run
10 Burpee Box Jumps

A. Every :90 sec, for 8 Sets:
1) 18/14 Cal Bike
2) 200m Run

B. "Full Body Hypertrophy"
EMOM x 10
1) 8 DB Skull Crusher
+
8 DB Hammer Curls
2) 8-12 Bulg. Split Squats
(left leg)
3) 8-12 Bulg. Split Squats
(right leg)
4) :30 sec Pallof Hold Bicycles
(left side)
https://www.youtube.com/watch?v=RKUC5F6w0EE
5) :30 sec Pallof Hold Bicycles
(right side)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 10 min Window:
Back Squat x 6
[5 pulses @ bottom on rep 6]
*build as comfortable

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Single DB Step-Ups
48 Dball Power Cleans
48 Goblet Squats
*Split reps however you'd like

7/8

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Kang Squat
3) Back Squat

A. "Squat Week 2"
In an 18 min Window:
Four Sets of:
Back Squat x 5
@ 60-65%
*These reps should feel quick and crisp. If you're struggling through the load is too heavy.

B. "Pull It, Push It"
Ten Rounds for Time:
3 Deadlifts (225/155lbs)
6 HSPU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Burpees

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
[one sec pause at top]
2) Pallof Hold Bicycles
(left side)
3) BB Curls
4) Pallof Hold Bicycles
(right side)

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Double DB Snatches
*add two to both mvnts each round

7/7

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 HR PU's
5 Dive Bomber PU's
5 SA KB Presses
(each arm)
50ft OH KB Carry
(each arm)

A. In an 18 min Window:
Bench Press
1) 10 @ 53-5%
2) 8 @ 63-67%
3) 6 @ 68-73%
4) 4 @ 73-78%
5) 2 @ 78-83%
*Includes warm up time

B. Every 2:30, for 6 Sets:
:90 sec on/ 1 min off
1) Cal Row
2) Burpees to a Plate
*One score of Max Reps

HXBX

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

A. In a 9 min Window:
3 x 16 (minimum):
KB Curtsy Lunges
*8 each leg
Squat Jumps
Banded Pull-Aparts

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

1) Row or Bike

2) AMRAP style:
5 Dball Over Shoulder
10 Dball Step-Overs