8/1

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
One Set of:
5 Lat. Med Ball Throws (each side)
10 Rot. Med Ball Slams
5 Med Ball Bear Hug Squats
10 Med Ball Thrusters

A. For Time:
In teams of 3...
300 Synchro Air Squats
150 Synchro Push-Ups
75 Synchro Alt DB Snatches
*Every 5 min, starting at the 5:00 mark, run 400m together (all 3)
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 DB Clean & Jerk's
10 Push-Ups
10 Cals (MC)
10 Box Jumps
10 Rot. Medball Slams
10 (Cals)

7/31

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Muscle Clean x 4
Power Clean x 3
Squat Clean x 2
Front Squat x 1

*Allow 6 min to Warm Up Part A

A. "Oly Week 7"
Every 2 min, for 8 Sets:
Squat Clean x 1
*Start around 60% and build based on quality to NO MORE than 90% of 1RM

B. For Time:
60 Deadlifts (155/105lbs)
45 Hang Power Cleans
30 Front Squats
*12 min TIME CAP

HXBX

Warm Up
Tabata x 4
1) High Knees
2) Butt Kickers
Followed by...
Tabata x 6
w/ mini-band
1) Squats
2) Alt. Glute Kickbacks
3) Hip Bridges

A. In a 12 min Window:
Bulg. Split Squats x 8 (each)
Banded Sissy Squats x 12
Banded Monster Walk x 50ft
(25ft forward/25ft backward)

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 SA Alt. DB Hang C & J's
(4 each)
8 Box Jump Overs
*Add two reps to each mvnt every round

7/30

THURSDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Deadlifts
2) Strict Press
3) Lat. Burpees over Bar
Followed by...
Tabata x 8
1) Push Jerk
2) Tall Jerk
3) Split Jerk
4) Press from split position

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 1 @ 75-83%
3-4) 1 @ 83-87%
5-6) 1 @ 87-91%

B. Five Rounds of:
Complete as many reps in :90 sec of...
50 DU's
10 Toes to Bar
Max DB Floor Press (50/35lbs) in remaining time

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) Alt. DB Snatches (light)

A. In a 12 min Window:
Close Grip Bench Press x 8
BB Skull Crushers x 12
Hollow Hold/Rocks x :30 sec

B. "Tag"
In a 20 min Window:
10 Dballs over the Shoulder
10 Plate G2O
10 Cals (MC)
10 Wall Balls
10 Med Ball Sit-ups
100m Run

7/29

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
3 Inchworms
6 Down Ups
3 KB Windmills (each)
6 Leg Pulses

A. EMOM x 9
1) 15 Pallof Rotations (right)
2) 15 Pallof Rotations (left)
3) :30 sec Hollow Hold

B. Every 8 min, for 4 Sets:
(32 minutes)
400m Run
300/250m Row
400m Run
*Record all 4 Times

HXBX

Warm Up
4 min AMRAP:
2 Inchworms
4 Goblet Kang Squats
6 Goblet Squats
8 Squat Jumps

A. EMOM x 12
:35 on/:25 off
1) Deficit Deadlifts
2) Tall Box Jumps
3) Tempo Goblet Squats
@ 42X1
4) DB Squat Jumps

B. "Point Break"
In an 18 min Window:
8 DB Front Squats
10 DB Deadlifts
12 DB Shoulder to OH
14 Cals (MC)
*16 Lat. Burpees over DB's at the top of every 6 min

7/28

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Suitcase Carry (each)
10 Goblet Alt. Cossack Squats
10 Goblet GM's
:30 sec Pallof Hold (each)

A. In an 18 min Window:
Deficit Deadlift
(2" deficit)
5 @ 60%
3 @ 70%
1 @ 80%
5 @ 65%
3 @ 75%
1 @ 80+%
*Includes Warm Up TIme

B. Three Rounds for Time:
15 Sumo DL High Pulls (95/65lbs)
15 Bar Facing Burpees
*10 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Knee to Chest Stretch
2) Burpees
3) Inchworms
4) Scap Push-Ups
5) Superman Hold

A. In a 12 min Window:
Turkish Get-Ups x 8 (4 each)
BB Curls x 12 (from knees)
KB Gorilla Rows x 16
(8 each)

B. "Tag"
In an 20 min Window:
8 DB/BB Pendlay Row
12 DB/BB Power Cleans
16 Ab-Mat Sit-Ups
200m Run

7/27

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
15 Sup. Banded Pull-Aparts
10 Banded Rev. Fly's
5 Scap Pull-Ups

*Allow 5 min of additional Warm Up Time for Part A

A. For Max Reps:
:90 sec of...
Bar Muscle-Ups or C2B's
:60 sec of...
Bar Muscle-Ups or C2B's
:30 sec of...
Bar Muscle-Ups or C2B's
-1 min rest between each-

B. 18 min AMRAP:
200ft KB Farmers Carry 32/24kg)
100ft Bodyweight Walking Lunges
50ft Bear Crawl (forward)
50ft Bear Crawl (backward)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Air Squats
3) Kang Squats

A. In a 12 min Window:
Back Squats x 8
Dball Bear Hug GM's x 12
Banded Glute Pull-Throughs x 16

B. "Level Up"
In a 16 min Window:
12 Wall Balls
12 Alt. DB Snatches
12 Cals (MC)
*Add 2 reps to all mvnts each round

7/25

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Russian KB Swings
10 Air Squats
10 Down Ups

*Allow 4-5 min of additional Warm Up Time

A. 15 min AMRAP:
In teams of 3...
12 Toes to Bar or V-Ups
9 Power Cleans (135/95lbs)
6 Shoulder to OH
-rest 3 min-
15 min AMRAP:
In teams of 3...
12 Toes to Bar or V-Ups
9 Deadlifts (135/95lbs)
6 Hang Power Cleans
*1 partner working while 2 rest/Alt. full rounds

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 Bike or Row (Buy-In)
immediately into...
10 Box Jump Overs
10 DB Step-Ups
10 Alt. DB Snatches
50m DB/KB Farmers Carry
100m Run

7/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Double KB Carry
(Front Rack)
:30 sec Side Plank (each)
50ft Banded Monster Walk
10 Alt. Cossack Squats
10 SL Hip Bridges

A. In a 16 min Window:
Four Sets of:
6 Back Squats @ 60-65%

B. Four Rounds for Time:
10 Lat. Burpees over DB's
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
10 Lat. Burpees over DB's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Tempo Air Squat
@ 3231
3) Goblet Hold GM

A. In a 16 min Window:
10-9-8...1
Deadlifts
*:20 sec wall sit between sets

B. "Point Break"
In a 15 min Window:
8 Wall Balls
10 Cals (MC)
12 KB Sumo DLHP
14 Squat Jumps
16 KB Swings
*200m Run at the top of every 5 min

7/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Down Ups
10 Jumping Lunges
15 Smurf Jacks

A. Four Rounds for Time:
400m Run
500m Row
25/20 Cal Bike
*28 min TIME CAP

B. "Hypertrophy"
Three Sets of:
:30 sec Pallof Hold (each)
8 DB Cuban Presses
8 Banded GM's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Burpees
3) HR Push-Ups

A. In a 12 min Window:
1.5 Bench Press x 4
+
Bench Press x 4

B. "Tag"
In a 20 min Window:
8 SA DB Push Press (each arm)
12 Medball Rot. Slams
8 Medball Sit-Ups
12 Alt. DB Snatches
8 Push-Ups
200m Run

7/22

WEDNESDAY

HXBXplus

Warm Up
Tabata x 4
1) Burpees
2) Plank to Pike
Followed by...
Three Rounds of:
5 HR Push-Ups
5 KB Windmills (each)
50ft Bear Crawl

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

B. 15 min AMRAP:
50 DU's
10 DB Shoulder to OH (50/35lbs)
200ft DB Farmers Carry
10 HSPU's
(scale= wall walks or Heavy DB Seated Press)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Down Ups
2) Air Squats
3) Speed Skaters

A. "EMOM Mania"
(30 Intervals)
1) 100m Run
2) DB Clusters
3) Speed Skaters
4) Bike
5) Double DB Step-Ups
6) Lat. Line Hops

7/21

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 10
w/ an empty BB...
1) High Hang Squat Clean
2) Hang Squat Clean
3) Low Hang Squat Clean
4) Squat Clean

*Allow 8 min to Warm Up Part A

A. Every :90 min, for 8 Sets:
Squat Cleans
1-3) 1 @ 70-80%
4-6) 1 @ 80-85%
7-8) 1 @ 85-90%

B. 13 min AMRAP:
40/32 Cal Row
30 Wall Balls (20/14lbs)
20 Toes to Bar
10 Power Snatches (95/65lbs)

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 12 min Window:
Banded Wide Grip Pull-Ups x 5
DB Rev. Fly's x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
200m Run
10 DB Devil's Press
10 Burpee Broad Jumps
10 KB Russian Swings

7/20

MONDAY

HXBXplus

Warm Up
2 min on Bike or Row
One Set of:
25ft Monster Walk
(forward & backward)
10 Banded Clamshells

A. "Plyo Week 6"
Three Sets of:
20 Plate Hops (for speed)
Seated Box Jump x 3
Max Distance Broad Jump x 6

B. "VO2 Max Week 6"
Four Sets of:
4 min on/2 min off
Max Cal Bike or Row

C. Two Sets of:
Max Duration Pull-Up Hang

HXBX

Warm Up
Four minutes of:
Foam Roller
DB Rom. DL
Hollow Rocks
Superman Pulses

A. In a 12 min Window:
1.5 Back Squats x 4
+
Back Squat x 4

B. "Tag"
In a 20 min Window:
40 Alt. DB Snatches
20 DB Hang Squat Cleans
40 Cals (MC)
20 Box Jumps

7/18

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
10 Kang Squats
15 Air Squats

A. In teams of 2...
3 min on/1 min off
AMRAP:
1) DB Burpee Deadlifts
(50/35lbs)
2) Wall Balls (20/14lbs)
3) Double Unders
4) DB Alt. Rev. Lunges
(50/35lbs)
5)Toes to Bar
6) Alt. DB Snatches
(50/35lbs)
7) Wall Walks
8) DB Thrusters
(50/35lbs)
*One Partner working at a time/split reps however you'd like

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)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)
80 Plate G2O

7/17

FRIDAY

HXBXplus

Warm Up
Tabata x 4
1) Burpees
2) Plank to Pike
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Tall Jerks
4) Split Jerks

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 1 @ 70-80%
3-4) 1 @ 80-84%
5-6) 1 @ 84-88%

B. EMOM x 16
1) 200ft Shuttle Run
2) 12/9 Cal Bike
3) 12/9 Cal Row
4) 8-10 Handstand Push-Ups
or
:30 sec Handstand Hold

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 6 min Window:
Deficit Deadlift x 5
immediately into...
In a 6 min Window:
Deadlift x 5

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

C. "Pipeline"

7/16

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 SL Hip Bridges (each)
50ft Suitcase Carry (each)
10 Bird Dogs

A. In a 15 min Window:
Deficit Deadlifts
(2" deficit)
3 @ 65%
3 @ 70-75%
3 @ 75-80%

B. EMOM x 4
8 Deadlifts+4 Hang Power Cleans
immediately into...
EMOM x 4
4 Hang Power Cleans
+
4 Shoulder to OH
immediately into...
One Round for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH
*Rx loading is 155/105lbs
[Goal is keeping movements unbroken during EMOM's]

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 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable
immediately into...
Tabata x 6
1) Leg Pulses
2) Hollow Hold
3) Superman Hold

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

7/15

WEDNESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Sets of:
100ft Pec Squeeze Walk
10 HR Push-Ups
10 Banded Lat Pulldowns

A. In a 15 min Window:
Two Sets of:
10-12 Close Grip Bench Press
@ 60-65%
immediately into...
Two Sets of:
10-12 Bench Press @ 60-65%

B. 11 min AMRAP:
7 Lat. Burpees over Rower
11 Toes to Bar
15/12 Cal Row

C. CORE
*If time Allows

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

7/14

TUESDAY

HXBXplus

Warm Up
Three Sets of:
5 Goblet Hold Kang Squats
10 Goblet Alt. Cossack Squats
10 Goblet Hold Good Mornings
50ft Lat. Banded Monster Walk
(25ft each)

A. In a 15 min Window:
Three Sets of:
8 Tempo Back Squats @ 55-60%
*2 sec pause at bottom

B. Four Rounds for Time:
30 Farmers Hold Rev. Lunges
(24/16kg)
6 Power Cleans @ 50% of 1RM

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 DB Deadlifts
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run

7/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
1 Turkish Get-Up (each arm)
3 KB Windmills (each arm)
50ft OH Carry (each arm)

A. "Option 1"
For Time:
250ft Handstand Walk
*6 min CAP
"Option 2"
EMOM x 6
2-4 Wall Walks

B. Four Rounds for Time:
400m Run
15 Med Ball Step-Overs
(24"/20"; 20/14lbs)
100ft OH Plate Walk (45/35lbs)
15 Med Ball Sit-Ups

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)

7/11

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
:30 sec of:
Hollow Hold
Superman Hold
HR Push-Ups
Air Squats
Burpee Broad Jump

A. 30 min AMRAP:
In teams of 2...
Partner 1)
200m Run
20 KB Sumo DLHP
(24/16kg)
20 Push-Ups
20 Ab-Mat Sit-Ups

Partner 2)
Max Cal Row
*One partner 1 is done, partners will switch. continue back and forth and record max cals on Row at the end of 30 min
[retest from 05/02/26]

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps

A. In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Jumping Lunges
40 Medball Partner Sit-Ups
20 Pull-Ups
*Split reps however you'd like

7/10

FRIDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Split Jerks
1-4) 1.1 @ 65-75%
5-6) 1 @ 75-80%
7-8) 1 @ 80-85%

B. Two Set of:
4 min on/2 min off
AMRAP:
12-9-6
Pull-Ups
Bar Facing Burpees
Max Reps of OH Squats in remaining time
(95/65lbs)
*Two Scores of Max Reps of OH Squats
(12-9-6 is a buy-in)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) Kang Squats

A. In a 12 min Window:
Banded BB Hip Thrusts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Banded Monster Walk