10/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
6 DB Devils Press (light)
9 DB Clusters
12 Banded GM's

A. 20 min AMRAP:
In teams of 2...
200m Run
10 Devils Press (35/25lbs)
20 Wall Balls (20/24lbs)
-4 min rest-
20 min AMRAP:
In teams of 2...
200m Run
15 Thrusters (35/25lbs)
15 Ab-Mat Sit-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) OH Plate Hold
4) Static Hang

A. "Tag"
In a 30 min Window:
150 Cal Row
or
100 Cal Bike (Buy-In)
immediately into...
10 Box Jump Overs
10 DB Step-Ups
100ft KB Front Rack Carry
25ft Burpee Broad Jumps

10/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
50ft Monster Walk
(Forward & Backward)
15 Banded Kick Backs (each)
50ft Suitcase Carry (each)
5 Burpee Broad Jumps

A. In a 20 min Window:
Establish a 2 Rep Max...
Sumo Deadlift

B. 12 min AMRAP:
12 Alt. Pistol Squats
8 Chest to Bars
4 Wall Walks
*Rx+ perform 6 Bar Muscle-Ups instead of C2B's

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Banded Hip Flexor Stretch
Foam Roller
Banded GM's

A. Three Rounds of:
3 min on/1 min off
AMRAP:
5 SL KB Rom. DL
(each leg)
10 Squat Jumps
5 SA KB Thrusters
(each arm)
10 Squat Jumps

B. "Point Break"
In a 16 min Window:
6 Lat. Burpees over Bar
8 Deadlifts
10 KB Swings
*200m Run at the top of every 4 min window

10/15

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
50ft of:
Walk on Balls of Feet
Heel Walk
Lat. Skip (right & left)
Walking Lunges

A. 35 min AMRAP:
400m Run
500m Row
400m Run
100ft OH Plate Walk
400m Run
30 Cal Bike
*Every 100m and 25ft count as one rep

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike+Push-Up
4) Perfect Stretch
(:20 sec each)

A. "EMOM Mania"
EMOM x 30
1) Bike
2) DB Floor Press
3) Ab-Mat Sit-Ups
4) Bike
5) Dball Power Cleans
6) HR Push-Ups

10/14

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supported DB Y's, T's, I's
10 DB Ext. Rotations (each)
10 Wall Slides
:20 sec HS Hold on Wall

A. In a 15 min Window:
Seated Strict Press
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
5-8 @ 75%
*Includes Warm Up TIme

B. Three Sets for Max Reps:
:30 on/:60 off
1) Max Bar Facing Burpees
2) Max Hang Power Cleans
(135/95lbs)
3) Max Shoulder to OH
(135/95lbs)
*9 Intervals of :30 sec sprints for max reps with 1 min rest between each. ONE SCORE OF MAX REPS

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
Banded BB Hip Thrusts x 5
immediately into...
In a 6 min Window:
Banded Sumo BB DL x 5

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Incline Push-Ups
8 KB Sumo DL
8 Cals (MC)

10/13

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Russian KB Swings
10 Empty BB Kang Squats
10 Empty BB Back Squats

1A. In an 18 min Window:
Three Sets of:
Back Squat x 2.2 @ 75+%
Followed by...
2A. One Set of:
Max Rep Back Squat @ 70%
*2.2 = 2 reps, rack bar and rest 10 seconds, 2 more reps/Includes Warm Up Time

B. For Time:
100 DU's
25 Goblet Squats (24/16kg)
50 V-Ups
50 DU's
25 Goblet Squats
50 DU's
50 V-Ups
25 Goblet Squats
100 DU's
*20 min TIME CAP

HXBX

Waarm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Scap PU's
8 Plank Walks
(up/downs)

A. In a 7 min Window:
BB Pendlay Rows x 8
DB Rev. Fly's x 12
immediately into...
Tabata x 8
1) SL Sit-Ups
2) Flutter Kicks
3) SL Crunches
4) Leg Pulses

B. "King of the Hill"

In an 18 min Window:

10 DB Bent Over Row

20 Cals (MC)

10 DB Devils Press

20 DB Walking Lunges

10/12

Warm Up
Tabata x 8
1) Foam Roller
2) BW Rev. Lunges
3) Kang Squats
4) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) Banded Back Squat
2) Dball Box Get Overs
3) DB Front Squat
4) Static Hang

B. "Tag"

In a 20 min Window:

50 DB Clusters

50 Wall Balls

50 Single DB Clean & Jerks

50 Cals (MC)

10/10

SATURDAY

HXBXplus

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

A. For Time:
In teams of 2...
100 DB Bench Press (50/35lbs)
80 Burpee Pull-Ups
60 Synchro Partner Med ball Sit-Ups
40 DB Devils Press (50/35lbs)
*35 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) Plate G2O
3) Inchworm
+
Dive Bomber Push-Up

A. "Tag"
In a 30 min Window:
In teams of 2...
200m Run
50m Farmers Carry
10 Down Ups
10 SL Sit-Ups
10 Single DB Step-Ups
10 Alt. DB Snatches
10 DB Deadlifts
10 DB Power Cleans
10 DB Thrusters

10/9

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supp. DB Y's, T's I's
5 Prone Cuban Presses
10 DB Ext. Rotations

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 3 Sets:
1 Power Jerk+2 Split Jerks
@ 60-70% of 1RM Jerk
2A. Every 2 min, for 3 Sets:
2 Split Jerks @ 70-75%
3A. Every 2 min, for 2 sets:
8-10 Power Jerks @ 40-50%

B. Four Rounds for Time:
12 Strict HSPU
6 Power Cleans (135/95lbs)
12 Box Jump Overs (24"/20")
6 Power Cleans
*15 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Three Sets of:
(6 Intervals)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB/BB G2O
8 Wall Balls
12 Med Ball Thrusters

10/8

THURSDAY

HXBXplus

Warm Up
3 min easy Bike or Row
Followed by...
50ft of...
Walk on Balls of Feet
Heel Walk
Sampson Lunge
Walking Lunges
Bunny Hops

A. From 0:00-8:00...
Max Cal Row
From 8:01-16:00...
Max Cal Bike
From 16:01-24:00...
600m Run
Max Cal Row in remaining time
Fromt 24:01-32:00...
600m Run
Max Cal Bike in remaining time
*Record one score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Hollow Pulses

B. "King of the Hill"
In an 18 min Window:
100m Run
8 Push-Ups
12 DB/BB Power Cleans
16 Cals (MC)

10/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
20 Alt. Plank Shoulder Taps
10 Banded Lat Pulldowns
5 Tempo Push-Ups @ 2222

A. Every :90 sec, for 3 Sets:
(12 Intervals)
1) 6-8 Jump to Low Catch on Rings
2) 10-12 Supine Plate OH Lifts
3) 6-8 Muscle-Up Transition on Box
4) :20-:30 sec L-Sit Hold on Boxes

B. Three Rounds for Time:
50 DU's
25 Chest to Bars
5 Wall Walks
*15 min TIME CAP

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

1A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as you feel comfortable
immediately into...
2A. EMOM x 3
Deadlifts x 3
@ heaviest set from 1A

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Bike
4) Russian Swings
+
Goblet Squats
(:20 sec of each)

10/6

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
100m Run
5 Sumo KB DL
5 Russian KB Swings
5 SA OH Presses (each)
5 Goblet Squats

A. In a 16 min Window:
Eight Sets of:
3 Sumo Deadlifts
@ 70-80% of 1RM DL
*Includes Warm Up Time

B. For Max Reps:
Against a 2 min clock...
20 Alt DB Snatches (50/35lbs)
20 Goblet Squats (50/35lbs)
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
16 Alt. DB Snatches
16 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
12 Alt. DB Snatches
12 Goblet Squats
Max T2B in remaining time
-1 min rest-
Against a 2 min clock...
8 Alt. DB Snatches
8 Goblet Squats
Max T2B in remaining time
*One score of Max T2B

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
4) HR Push-Ups
5) Wide Grip Push-Ups

A. In a 9 min Window:
Rev. Grip BB Bent Over Row x 4
*2 sec pause at top
+
Rev. Grip BB Bent Over Row x 4
(no pause)
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In an 18 min Window:
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings
20 Cals (MC)

10/5

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec Bike or Row
5 Inchworms
10 Jumping Air Squats
5 Burpee Jump Backs

A. Kim's Ghost Tour"
EMOM until failure...
Minute 1) 5 Cal Bike or Row
Minute 2) 5 Burpees
*Add 1 calorie and 1 burpee each round until you've failed to accumuluate required number in any specific minute
*20 min TIME CAP (10 intervals each)
(Record the rep count of the round you got cut off in)

B. EMOM x 9
:40 on/:20 off
1) Superman Hold
2) Suitcase Hold (right)
3) Suitcase Hold (left)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Inchworms
3) BW Curtsy Lunges

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Sissy Squats between

B. "Point Break"
In a 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Devil Presses
(each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min

10/3

SATURDAY

HXBXplus

Warm Up
200m Run
500m Row or Ski
5 Perfect Stretches (each)
:20 sec Arm Swings & Hug
12 Alt. Cossack Squats
15 Squat Jumps
5 Broad Jumps
:20 High Knees
12 Down Ups
15 Squat Jumps

A. For Time:
1000m Run
1000m Row or Ski
1000m Run
40 DB Thrusters (35/25lbs)
1000m Run
300ft Sled Push
1000m Run
40 Burpee Broad Jumps
1000m Run
75 Wall Balls
1000m Run
200m Heavy KB Farmers Carry
*60 min TIME CAP
(THIS IS AN INDIVIDUAL WORKOUT)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
3000m Row (Buy-In)
immediately into AMRAP:
600m Farmers Carry
(50m intervals)
60 Single DB Step-Ups
60 Box Jumps
60 Plate G2O

10/2

FRIDAY

HXBXplus

Warm Up
200m Run (tethered)
Followed by...
Tabata x 10
1) Static Hang
2) Scap Pull-Ups
3) Hanging Knee Tucks
4) KB Sumo DL
5) SL V-Ups

A. Six Rounds for Time:
200m Run (Tethered)
10 Synchro Toes to Bar
10 Synchro Deadlifts
(one bar)
MM: 315lbs
MF: 265lbs
FF: 215lbs
20 Burpees over Partner
(Holding Plank Position)

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) Alt. Rev. Lunges (back rack)
6) Plank Hold

A. In a 12 min Window:
Deficit Deadlift x 8
Bulg. Split Squats x 8 (each)

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
8 DB Burpee DL Step-Ups
*Add two reps to both mvnts every round

C. "Pipeline"

10/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft OH KB Carry
5 Windmills (each)
20 Banded Face Pulls
Followed by...
Two Sets of:
w/ an empty BB...
5 High Hang Power Snatch
4 Hang Power Snatch
3 Low Hang Power Snatch
2 OH Squats
1 Snatch Balance

A. "Snatch Week 4"
Every 2 min, for 6 Sets:
3 Position Snatch
(high, mid, low)
@ 65-80% of 1RM
*Goal is heavier than week 1
(this can be a power or squat)

B. For Time:
30 Pull-Ups
20 Shoulder to OH (115/85lbs)
10 Box Jump Overs (24"/20")
20 Shoulder to OH
30 Pull-Ups
*12 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Plank to Pike
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 8
*Build as comfortable
immediately into...
In a 6 min Window:
BB Pendlay Row x 8
*Build as comfortable
immediately into...
Tabata x 6
1) Leg Pulses
2) Flutter Kicks
3) Superman Hold

B. "Tag"
In a 20 min Window:
200 SU's
80 DB G2O
60 Ab-Mat Sit-Ups
40 Push-Ups
20 Pull-Ups
*Split reps however you like

9/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 9
1) DB Snatches
2) Broad Jumps
3) Plank to Pikes

A. 30 min AMRAP:
200m Run
50ft Sled Push (heavy)
50ft BW Walking Lunges
200m Run
50ft Bear Crawl
50ft Reverse Bear Crawl
200m Run
100ft of Burpee Broad Jumps
200m Run
100ft Heavy KB Farmers Carry

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB Bent Over Row
3) Banded Monster Walk
4) Empty BB GM's

B. "Point Break"
In a 16 min Window:
10 Single KB DL (each leg)
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min

9/29

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
10 Cuban Presses
10 DB Ext. Rotations
10 DB Arnold Presses
10 Banded Pull-Aparts

A. In a 15 min Window:
Seated Strict Press
1) 2 @ 60%
2) 2 @ 65%
3) 2 @ 70%
4) 2 @ 75%
5) 2 @ 80%
6) 5 @ 70%
*Includes Warm Up TIme

B. "The Chief"
Five Rounds of:
3 min AMRAP:
3 Power Cleans (135/95lbs)
6 Push-Ups
9 Air Squats
-1 min rest between each round-
(1 Score of Rounds+Reps/pick up where you left off each round)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Bench Press (on bench)
*5 Banded Tricep Ext. between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 Deadlifts
8 Push Press
10 Power Cleans
12 Wall Balls
200m Run

8/3

MONDAY

HXBXplus

Warm Up
Three Rounds of:
50ft Monster Walk Forward
50ft Monster Walk Backward
:30 sec Plank (each)
50ft BW Walking Lunges
:40 sec Wall Sit

A. "Marissa Dont Mess Around"
7 min AMRAP:
10 Wall Balls (20/14lbs)
20 DU's

B. Three Sets of:
12 SA Rows (each)
12 Heel Elev. Goblet Squats
20 DB Deadth March (10 each)

C. Three Sets of:
(Chest Supported Position)
10 DB T's
10 DB Y's
10 DB I's

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Kang Squats
7 Tempo Air Squats @ 42

A. In a 15 min Window:
5-4-3-2-1
Banded Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Banded Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Clusters (7 each arm)
16 Cals (MC)

9/26

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) BW Walking Lunges
2) Down Ups
3) Air Squats
4) Hollow Hold

A. For Time:
In teams of 2...
1200m Run (Together)
Followed by...
150 Wall Balls (20/14lbs)
150 V-Ups
150 Russian KB Swings (24/16kg)
150 Box Jumps (24"/20")
*35 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Hollow Rocks
3) Superman Hold

A. "Tag"
In a 30 min Window:
200m Run
10 Double DB Step-Ups
10 Push-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Medball Slams
10 (Cals)

9/25

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
10 Down Ups
10 Empty BB Strict Press

*Allow 8 min to Warm Up and brief Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+1 Power Jerk+1 Split Jerk
*Start @ 60-70% and build from there
2A. Every 2 min, for 4 Sets:
1 Power Jerk+1 Split Jerk
*Continue to build off 1A
*Goal is slightly heavier across all lifts compared to last week

B. 15min AMRAP:
Buy-In:
400m Run
30 Shoulder to OH (95/65lbs)
400m Run
30 Front Squats (95/65lbs)
400m Run
In remaining time...
As many Reps as possible of:
Barbell Clusters (95/65lbs)
*Score is reps of clusters completed

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 12 min Window:
Front Squats x 8
KB Sumo DL x 10
Cursty Lunges x 12 (6 each)
Banded Monster Walk x 50ft
(25ft forward & backward)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Russian KB Swings
3) Row
4) DB Walking Lunges
5) Row