6/14

SATURDAY

HXBXplus

Warm Up
Three Rounds of:
12 Medball Sumo GM's
12 Banded Face Pulls
12 Medball Rev. Lunges
12 Medball Kang Squats

A. Three Rounds for Time:
In teams of 2...
50 Single DB Walking Lunges
(50/35lbs; goblet hold)
20 Devil's Press
(50/35lbs)
50 Cal Bike
200m Farmers Carry
(24/16kg)
*35 min TIME CAP

HXBX

"Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Plank Hold

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Curtsy Lunges
3) Hollow Pulses

B. "Tag"
In a 30 min Window:
1000m Row
80 KB Walking Lunges
60 Single DB Step-Ups
40 KB Bent Over Rows
*Members can split up reps however they would like

6/13

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Sup. Grip BB Row

A. In a 15 min Window:
Three Sets for Max Reps:
Strict Press @ 65% body weight
Supinated Grip BB Row
@ 65% body weight
*Includes warm up time

B. Three Rounds for Time:
40/30 Cal Row
50 DU's
20 SA KB Push Press
(hold both KB in front rack, perform all 10 on one arm before switching)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 10 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
Banded Sissy Squats x 12

B. "King of the Hill"
In an 18 min Window:
12 Heel Raised Goblet Squats
18 Cals (MC)
24 Box Jumps

6/12

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
Inchworms x 5
Dynamic Hamstring Stretch
x 10 Steps
Medball Speed Skaters
x 20

*Allow 6 min to Warm Up Part A

A. Every 7 min, for 5 Rounds:
800m Run
5-8 Bar Muscle-Ups
(scale= 15 Chest to Bar's)
*Record all 5 times

HXBX

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

A. In an 8 min Window:
3 x 8 (minimum):
Close Grip Bench Press
SA DB Tricep Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In an 18 min Window:
18 Wall Balls
18 Alt. DB Snatches
18 Push-Ups
200m Run

6/11

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
8 Scap Pull-Ups
10 Straight Arm Lat Pull-Downs
2 Eccentric Neg. Pull-Ups

A. EMOM x 16
1) Wall Walks x 3-5
2) Ring Rows x 10-12
3) Side Plank x :35 sec
(left)
4) Side Plank x :35 sec
(right)

B. Seven Rounds for Time:
7 HSPU's
7 Box Dips
7 Push-Ups
7 KB Swings (24/16kg)

HXBX

Warm Up
EMOM x 6:
:40 on/:20 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 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
8 Squat Cleans
10 Cal Row
8 Lat. Burpees over Bar
10 Deadlifts

6/10

TUESDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 4 Sets:
Front Squats
1) 3 @ 70%
2) 3 @ 75%
3) 2 @ 80%
4) 2 @ 85%
directly into...
Every 2 min, for 4 Sets:
Front Squats
1) 1 @ 90%
2) 1 @ 95%
3) 1 @ 100%
8) 1 @ 100+%

B. Against a 15 min clock...
800m Run (Buy-In)
directly into...
AMRAP:
15 Wall Balls (20/14lbs)
15 Toes to Bar
30 Cals (MC)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB/KB Bent Over Row
2) SL V-Ups
3) DB SA Curls
4) Ab-Mat Sit-Ups

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) 100m Run
2) Turkish Get-Ups (left)
3) Turkish Get-Ups (right)
4) Medball Rot. Slams
5) Wall Balls

6/9

MONDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
10 Goblet Hold Alt. Rev. Lunges
10 Goblet Hold GM's

A. Four Sets of:
Snatch Grip Behind the Neck Push Press
+
3 OH Squats
directly into...
Four Sets of:
Power Snatch x 3
@ heaviest set from above

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Bar Facing Burpees
*15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) DB Rom. DL (light)

A. EMOM x 9
:30 on/:30 off
1) BB Hip Thrusts
2) KB Rev. Lunges
3) Goblet Squats

B. "Tag"
In a 20 min Window:
8 Burpees to a Plate
12 Plate G2O
8 KB Swings
12 SA KB Thrusters
(6 each)
8 Cals (MC)

6/7

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Bike x :30 sec
15 Russian Swings
10 HR Push-Ups

A. In teams of 2...
15 min AMRAP:
(Alt. Full Rounds)
12/9 Cal Bike
Hang Power Cleans x 8
(95/65lbs)
-rest 5 min-
15 min AMRAP:
(Alt. Full Rounds)
12/9 Cal Row
Push Press x 8
(95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
10 Dballs over Shoulder
200m Run

6/6

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
10 Goblet Rev. Lunges
10 Goblet Hold GM's

A. In a 12 min Window:
Build to 80-85% of 1RM Front Squat
immediately into...
EMOM x 8
Front Squat x 2
@ 80-85%

B. EMOM x 12
1) 12 Wall Balls
(20/14lbs)
2) 6-10 Burpees

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
DB Russian Step-ups x 8
(8 each leg)

B. "Partner Frenzy"
Six Rounds of:
2:00 on/1 min off

1) Row

2) AMRAP:
6 DB Power Cleans
8 DB Thrusters
10 DB Deadlifts

6/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hangin Knee Tucks
2) Burpees to Bar
3) Leg Raises
(holding post)

A. EMOM x 16
1) 3-5 Ring Muscle Ups
[scale= banded or jumping Bar MU]
2) Nose to Wall HS Hold
x :30 sec
3) Ab-Mat SU's x 15-20
4) Rest

B. For TIme:
800m Run
50 Walking Lunges
(24/16kg)
40 Toes to Bar
*16 min TIME CAP

HXBX

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

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

B. "King of the Hill"
In a 16 min Window:
200m Run
12 Push-Ups
12 DB Squat Cleans
12 KB Swings

6/4

WEDNESDAY

HXBXplus

Warm Up
250m Row
Followed by...
Two Rounds of:
15 Banded Face Pulls
5 Empty BB Strict Press
15 Banded Pull-Aparts

*Allow 8 min to Warm Up Part A

. Every 2 min, for 3 Sets:
Strict Press x 5
@ 80%
immediately into...
Every 2 min, for 2 Sets:
Strict Press x 7
@ 70%

B. For Time:
2k Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
8 Power Cleans
16 Air Squats
8 Shoulder to OH
16 Cals (MC)

6/3

TUESDAY

HXBXplus

Warm Up
Three Rounds of:
200m Row
10 Toe Touches
10 Samson Lunges
(5 each side)
10 Medball Hamstring Curls

A. Four Rounds for Time:
30 Cal Bike or Row
40 SL V-Ups
10 Deadlifts 
(185/125lbs)
*20 min TIME CAP

B. "Pipeline"
4 min Max Skierg
*Divide class into two teams

HXBX

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

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 8
Seated DB Arnolds Press x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles 
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
6 Cals (MC)
6 DB Burpee Step-Ups
*add one rep to both mvnts each round

6/02

MONDAY

HXBXplus

Warm Up
EMOM x 8
:35 on/:25 off
*Nasal breathing only
1) KB Swings
2) Wall Slides
3) Static Hang
4) Medball Activation

A. In a 15 min Window:
Establish a heavy...
Hip Thrust x 8
*10 sec iso hold on rep 8

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Swings (light)
2) Air Squats
3) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) 100m Run
2) Alt. Rev. Lunges
3) Squat Jumps

B. "Tag"
In a 24 min Window:
40 Cals (MC)
30 DB Clusters (light)
20 BB Power Cleans
10 Lat Burpees over Bar

5/31

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Folllowed by...
Tabata x 6
1) Suitcase Carry (left)
2) KB Suitcase Carry (right)
3) BW Walking Lunges

A. 30 min AMRAP:
In teams of 2...
100/75 Cals (MC)
60 Devil's Press (50/35lbs)
40 Burpee Box Jumps
(24"/20")
20 Bar Muscle-Ups
[Scale = 40 Pull-Ups]

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

5/30

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Thruster

A. In a 15 min Window:
Five Sets of:
Strict Press x 5
@ 70-75%
*Includes warm up time

B. EMOM x 9
1) 8 Rev. Grip Bent Over Row
2) 20 Banded Face Pulls
3) 15-20 Ab-Mat Sit-Ups

C. For Time:
In teams of 2...
*You Go, I Go
(40 split)
40 Beast Makers
(35/20lbs)
[BM = 1 Row+1 PU+1 Row+Squat Clean Thruster]

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's x 10

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Lunges
2) KB Sumo DL
3) DB Bulg. Split Squat
(left)
4) DB Bulg. Split Squat
(right)

B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
*250m Intervals
directly into...
5 Devil's Press
10 Alt. DB Snatches
15 KB Swings

5/29

THURSDAY

HXBXplus

Warm Up
Three Rounds of:
200m Row
10 V-Ups
10 Samson Lunges
(5 each side)
10 Medball Hamstring Curls

*Allow 6-8 min to Warm Up for Part A

A. 15 min AMRAP:
400m Run
15 Deadlifts
(225/155lbs)
-rest 5 min-
15 min AMRAP:
30/20 Cals (MC)
15 Toes to Bar

HXBX

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

A. In a 10 min Window:
Bench Press x 8
DB Skull Crushers x 10
*build as comfortable
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run

5/28

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded Sumo GM's
2) Medball Kang Squat
3) Medball Thruster
Followed by...
One Round of:
3 Snatch Grip Rom. DL
3 Low Hang Muscle Snatch
3 OH Squats
3 Snatch Balances
3 High Hang Squat Snatch

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
High Hang Squat Snatch
1-3) 4 Reps @ 50-60%
4-6) 3 Reps @ 55-65%
7-8) 2 Reps @ 60-70%
*Working off of 1RM Squat Snatch

B. Four Rounds for Time:
300/250m Row
12 Lat. Burpees over Bar
9 Power Snatches
(115/75lbs)
*16 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Back Squat x 6
KB Curtsy Lunges x 12
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

5/27

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
5 BB GM's
5 Front Squats
5 Back Squats
5 Kang Squats

A. In a 12 min Window:
Build to 95% of 1RM
Front Squat
Immediately into...
Every 2 min, for 5 Sets:
Front Squat x 1
@ 95+%

B. Two Sets for Max Reps:
Against a 5 min clock...
400m Run
Back Squat x Max Reps
@ 50% Body Weight
*Taken from Ground
-rest 3 min between-
[one score of max reps]

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. EMOM x 12
:35 on/:25 off
1) Deadlifts
2) Hollow Pulses
3) DB/KB Bent Over Row
4) SL V-Ups

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 Man Makers
*add one man maker each round

5/26

MONDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by....
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Air Squats

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

HXBX

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by....
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Air Squats

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

5/24

SATURDAY

HXBXplus

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

*Allow 6 min to Warm Up/Set Up Part A

A. "Dissecting Kelly"
30 min AMRAP:
400m Run
30 Box Jumps
(24"/20")
30 Wall Balls
(20/14lbs)
*Partners will alt. mvnts. Partner A runs. Partner B does box jumps, Partner A does wall balls, etc.

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:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 Deadlifts
250m
12 Wall Balls
12 Box Jumps

5/23

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) HS Hold
2) Burpees to Bar
3) Plank Hold

A. EMOM x 9
1) :30 sec Static Hang
2) :30 sec Hollow Hold
3) :30 sec of Ring/Box Dips

B. 5 min AMRAP:
10 Pull-Ups
10 Alt. Pistols
-rest 4 min-
5 min AMRAP:
10 Toes to Bar
10 Devil's Press
(50/35lbs)
-rest 2 min-

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) SL V-Ups
5) Deadlifts
6) Wall Balls