9/12

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
OH Squat Practice
T-Spine Hold on Roller

*Allow 4 min to Warm Up/Set Up Part A

A. In a 5 min Window:
3 Snatches + 1 OH Squat
In a 5 min Window:
2 Snatches + 1 OH Squat
In a 5 min Window:
1 Snatch + 1 OH Squat
*Squat Snatches
[record heaviest 1+1]
*Compare results to last week

B. EMOM x 12
1) 9/12 Cal Row
2) 16 Wall Balls
(20/14lbs)
3) 16 Russian KB Swings
(32/24kg)

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:
BB Hip Thrusts x 6

In a 6 min Window:
Tempo DL x 6
*4 sec up/down

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

9/11

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded Face Pulls
2) Scap Pull-Ups
3) Kip Swings

A. "Gymnastics Pull Test"
Three Rounds for Max Reps:
:90 sec on/:90 sec off
Ring Muscle-Ups
or
Bar Muscle-Ups
or
Pull-Ups
or
Chest to Bars

B. 20 min AMRAP:
200m Run
10 Burpee Box Jump Overs
(24"/20")
200m Run
20 DB Box Step-Overs
(5/35lbs; 24"/20")
200m Run
30 Alt DB Snatches
(50/35lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike

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

9/10

WEDNESDAY

HXBXplus

Warm Up
4 min AMRAP:
3 DB Windmills
(each arm)
6 SA DB Push Press
(each arm)
9 Burpees

A. Push Press (Week 1)
In a 15 min Window:
Establish a 1RM
Push Press

B. Five Sets of:
2 min on/2 min off
25ft HS Walk
12 Toes to Bar
Max DU's in remaining time
*one score of max DU's
[scale= 3 wall walks for HS walk]

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

9/9

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 HR Push-Ups
6 Air Squats

A. "Full Body Hypertrophy"
EMOM x 40
1) :35 sec Wall Sit
2) 8-12 DB Push Press
(50/35lbs)
3) 10-12 Cal Bike
4) Rest
5) 8-12 Ring Rows
6) 8-12 DB Front Squats
(50/35lbs)
7) 8-12 Dball GM's
8) Rest

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. "Tag"
In a 20 min Window:
50 DB Bent Over Rows
50 Wall Balls
50 Single DB Clean & Jerks
50 Cals (MC)

9/8

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Empty BB GM's
2) Lat Burpees over Bar
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold
6) Superman Hold

A. In a 16 min Window:
Deadlifts
1) 2 @ 60-65%
2) 2 @ 65-70%
3) 2 @ 70-75%
4) 2 @ 75%
5) 2 @ 75%
*includes warm up time

B. For Time:
21 Power Cleans
(135/95lbs)
15 Bar Facing Burpees
15 Power Cleans
9 Bar Facing Burpees
9 Power Cleans
3 Bar Facing Burpees
*15 min TIME CAP

HXBX

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

A. In a 7 min Window:
Tempo Front Squat x 5
@ 32X1
immediately into...
In a 7 min Window:
Back Squat x 5

B. "King of the Hill"
In an 18 min Window:
10 Heel Elev. Goblet Squats
20 Cals (MC)
10 Burpees to Plate
20 Jumping Lunges

9/6

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Air Squats
10 Burpees

A. For Time:
In teams of 2...
100 Cal Bike
400m Row
80 Toes to Bar
400m Row
60 Alt. DB Hang Clean & Jerk
(50/35lbs)
400m Row
40 Single Arm DB Thrusters
400m Row
20 Synchro Burpees
*40 min TIME CAP
[split reps however you'd like besides synchro burpees]

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:
1200m Run (Buy-In)
(200m Intervals)
80 Single DB Step-Ups
80 DB Bent Over Rows
80 DB Deadlifts
80 Single DB Hip Thrusts

9/5

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
10 Cals (MC)
5 Inchworms
:20 sec Hollow Hold
3 KB Windmills
(each arm)

A. "Strict Press Week 1"
In a 16 min Window:
Establish a 1RM
Strict Press

B. For Time:
21 Deadlifts
(155/105lbs)
50ft HS Walk
15 Deadlifts
(185/125lbs)
50ft HS Walk
9 Deadlifts
(225/155lbs)
50ft HS Walk
[Scale = 5 Wall Walks]

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) High Knees
2) Butt Kickers
3) Frog Jumps

A. EMOM x 12
:35 on/:25 off
1) Russian Step-Ups
(left)
2) Banded GM's
3) Russian Step-Ups
(right)
4) Banded Prone Leg Curl

B. "King of the Hill"
400m Run of 500m Row
8 Burpees to Plate
12 Plate G2O
16 Lat Plate Jumps
20 Plate Jumps

9/4

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) High Knees
5) Butt Kickers

*Allow 4 min to Warm Up/Set Up Part A

A. "HSPU Density Test"
:90 Sec Max Strict HSPU's
:90 sec Rest
:60 sec Max Strict HSPU's
:60 sec Rest
:30 Max Strict HSPU's
*one score of max reps

B. Seven Rounds of:
1 min on/1 min off
50 DU's
(scale=80 SU's)
Max Cal Bike in remaining time
*one score of max cals

HXBX

Warm Up
In a 4 min Window:
Medball Activation
Medball Thrusters
Burpee Broad Jumps

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 BB Skull Crushers between

B. "Tag"
In a 20 min Window:
200m Run
100 SU's
80 Wall Balls
60 Ab-Mat Sit-Ups
40 Box Jump Overs
20 Push-Ups

9/3

WEDNESDAY

HXBXplus

Warm Up
In a 4 min Window:
T-Spine Hold on Roller
Band Hip Flexor Stretch
PVC Pass Throughs
Followed by...
Two Rounds of:
w/ an empty BB...
4 Muscle Snatches
3 Power Snatches
2 Squat Snatches
1 OH Squat

A. In a 5 min Window:
3 Snatches + 1 OH Squat
In a 5 min Window:
2 Snatches + 1 OH Squat
In a 5 min Window:
1 Snatch + 1 OH Squat
*All Squat Snatches
[record heaviest 1+1}

B. Eight Rounds for Time:
15 Wall Balls (20/14lbs)
12 Alt. DB Snatches
9 Cal Row
*20 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Couch Stretch
DB/KB Rom DL
Hollow Pulses
Superman Pulses

A. In a 15 min Window:
10-9-8...1
Deficit Deadlifts
*5 Dballs over the Shoulder between each

B. "Level Up"
In an 8 min Window:
200m Run
5 DB Burpee Deadlifts
*Add one rep to Burpee DL each round
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Goblet Squats
*Add two reps to both each round

9/2

TUESDAY

HXBXplus

Warm Up
In a 4 min window:
Couch Stretch
Medball Thoracic Opener
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Back Squat
3) OH Hold

A. "Back Squat Week 9"
In a 25 min Window:
Back Squat
1) 5 @ 70%
2) 3 @ 80%
3) 1 @ 85-90%
4) 5 @ 75%
5) 3 @ 80-85%
6) 1 @ 90+%
*Includes Warm Up Time

B. Two Sets of:
Against a 5 min clock...
3 DB Floor Press
(50/35lbs)
3 Toes to Bar
6 DB Floor Press
6 Toes to Bar
9 DB Floor Press
9 Toes to Bar
etc...
-rest 3 min between rounds-
*start over at 3-3 in set two

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) DB Seasaw Rows
2) SL V-Ups
3) Pull-Ups
4) Bicycles

B. "King of the Hill"
In an 18 min Window:
9 Turkish Get-Ups
(each arm)
18 Cals (MC)
36 DU's or 72 SU's

9/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Air Squats
2) Lat. Burpees over Bar
3) Empty BB GM's
4) Empty BB Thrusters

A. "Saved by the Barbell"
Partner Edition...
Every 2 min, for 15 Intevals:
(3 Rounds)
1) Max Burpees
2) Max Wall Balls
(20/14lbs)
3) Max Deadlifts
(115/75lbs)
4) Hang Power Cleans
(115/75lbs)
5) Rest
*one score of max reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 35 minute Window:
90 Cals (MC)
80 KB Sumo DL
70 Air Squats
60 DB Floor Press
50 Weighted Box Jumps
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpees to Bar
100m Run

8/30

SATURDAY

HXBXplus

Warm Up
Two Sets of:
Partner 1)
12 Cal Bike
Partner 2)
2 Inchworms
4 Push-Ups
8 Air Squats

A. 30 min AMRAP:
20 DB Devil's Press
(50/35lbs)
40 Cal Bike
60 Goblet Hold Alt. Lunges
(KB; 24/16kg)
80 Push-Ups

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Cobra Pose
2) High Knees
3) Butt Kickers

A. "Tag"
In a 30 min Window:
50 Cals (MC)
100 Single DB Step-Ups
50 Dballs over the Shoulder
100 Push-Ups
50 Anchored Sit-Ups
100 Wall Balls

8/29

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an Empty BB...
GM's x 5
Kang Squat x 5
Front Squat x 5
Squat Clean x 5

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 9 Sets:
Squat Clean
1) 1.1.1 @ 65%
2) 1.1 @ 70%
3) 1 @ 75%
4) 1.1.1 @ 72%
5) 1.1 @ 77%
6) 1 @ 82%
7) 1 @ 87%
8) 1 @ 92%
9) 1 @ 92+%
*Quick Singles

B. For Time:
9-6-3-6-9
Deadlifts (225/155lbs)
Toes to Bar
*12 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Squat Hold
(at bottom)
3) Plank to Pike

A. In a 9 min Window:
Three Sets (minimum):
BB Rev. Lunges x 16
(8 each leg)
BB HIp Thrusts x 12

B. "Point Break"
In a 16 min Window:
8 Turkish Get-Ups
(4 each arm)
12 Box Jump Overs
16 KB Swings
*200m Run at the top of every 4 min

8/28

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpee Broad Jump
2) BW Walking Lunges
3) Bear Crawl
4) Squat Jumps
5) Hollow Hold
6) Plank Walks

A. Eights Rounds for Time:
400/350m Row
200m Run
*25 min TIME CAP

B. "Full Body Hypertrophy"
Four Sets of:
8-12 Single Leg Rom. DL
(each leg)
8-12 DB Bent Over Row
8-12 Bulg. Split Squat
(each leg)

HXBX

Warm Up
Tabata x 8
1) Burpees
2) HR Push-Ups
3) Cobra Pose
4) Cossack Squats

A. In a 9 min Window:
3 x 10 (minimum):
DB Floor Press
DB Chest Fly's
BB Skull Crushers
immediately into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Clusters
12 Push-Ups
16 Plate G2O
20 Cals (MC)

8/27

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Kang Squat
3) KB Sumo DL
4) Cossack Squats

A. In a 25 min Window:
Back Squat
1) 5 @ 65%
2) 3 @ 75%
3) 1 @ 80-85%
4) 5 @ 70%
5) 3 @ 80%
6) 1 @ 90%
*Includes Warm Up Time

B. Every :90 sec, for 3 Sets:
(6 intervals)
:45 on/:45 off
1) Max Cal Row
2) Max Front Squats
(155/105lbs;taken from Ground)
*One Score of Max Reps

HXBX

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

A. Every :90 sec, for 4 Sets:
Deadlifts x 8
*build as comfortable
immediately into...
Three Sets of:
Tempo Deadlifts x 5
*4 sec up and down

B. "EMOM Mania"
(18 Intervals)
:40 on/:20 off
1) Bike
2) Row
3) 100m Run

8/26

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Inchworms x 5
Dive Bomber PU's x 5
Burpees x 10
Banded Face Pulls x 20

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

B. 16 min AMRAP:
18/15 Cal Row
15 DB Floor Press
950/35lbs)
12 Pull-Ups
9 DB Burpee DL's
(50/35lbs)

HXBX

Warm Up
Tabata x 9
1) Plank Toe Touches
2) Plank Shoulder Taps
3) Scap Push-Ups

A. In a 10 min Window:
BB Rev. Grip BOR x 8
DB Single Arm Curls x 12
(each arm)
Hanging Knee Tucks x 16

B. "Level Up"
In a 16 min Window:
10 Devil's Press
10 Ab-Mat Sit-Ups
10 Cals (MC)
*Add 2 reps to both each round

C. "Pipeline"

8/25

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB....
1) Power Snatch
2) Squat Snatch
3) OH Squat

A. Every 2 min, for 6 Sets:
2 Squat Snatches
+
1 OH Squat

1-2) 60-65%
3-4) 65-70%
5-6) 70-75%

B. Three Rounds of:
Against a 4 min clock...
200m Run
4 Wall Walks
40 DU's
*Record 3 times

HXBX

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

A. EMOM x 12
:30 on/:30 off
1) Back Squats
(light)
2) Dball GM's
(bear hug)
3) DB Rev. Lunges

B. "Tag"
In a 20 min Window:
6 Burpee Box Jumps
8 DB Jump Squats
10 Rot. Medball Slams
12 Wall Balls

8/23

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ a partner...
10 Synchro Air Squats
10 Synchro Burpees

A. 30 min AMRAP:
400m Run (together)
20 Burpee Pull-Ups
30 DB Front Squats
(50/35lbs)
40 Toes to Bar
*Split reps however you'd like besides run

HXBX

Warm Up
Group 1)
2 min Row
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 DB GM's
9 Air Squats

A. EMOM x 6
1) :40 sec Mountain Climbers
2) :30 sec Hollow Hold

B. "Tag"
In a 30 min Window:
w/ a partner...
2000m Row (Buy In)
directly into...
100 Single DB Step Ups
80 Russian KB Swings
60 Push-Ups
40 Ab-Mat Sit-Ups
*split reps however you'd like

8/22

FRIDAY

HXBXplus

Warm Up
Three Sets of:
:60 sec Row or Bike
3 Wall Walks
6 HR Push-Ups

A. For Max Reps, for 3 Sets:
Max Reps Strict HSPU's
-rest :60 sec between-
*Max unbroken set

B. Every 3 min, for 8 Sets:
2:30 on/:30 sec off
200m Run Sprint
Bike or Row in remaining time @ 60% effort
*not scored

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts
1) 12 Reps
2) 10 Reps (add lbs)
3) 8 Reps (add lbs)
4) 6 Reps (add lbs)
5) 15 Reps
(same weight as set 1)

B. "Point Break"
In a 20 min Window:
8 DB Burpee Deadlifts
10 Wall Balls
12 Box Jumps
*20 Cals (MC) at the top of every 5 min

8/21

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworm
+
Dive Bomber PU
2) Box Jumps
3) HS Hold
*Allow 8 min to Warm Up Part A

A. "Pressing Progression"
Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 76-81%
3-4) 2 @ 81-86%
5-6) 1 @ 86-91%
*Pause 2 sec in recieving position
Followed by...
Three Sets of:
4-6 Push Press
@ 60-70% of 1RM Jerk

B. 9 min AMRAP:
6 Chest to Bar's
8 Alt. DB Hang Clean & Jerk
(50/35lbs)
10 Box Jump Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 10 min Window:
3 Strict Press
+
6 Push Press
*10 Ab-Mat Sit-Ups between each set

B. "Code Red"
Every 5 min, for 3 Sets:
3 min on/2 min off
200m Run
Max Thrusters

c. "Pipeline"
*If time allows