9/15

TUESDAY

HXBXplus

Warm Up
Two Sets of:
:20 sec Static Hang
5 Scap Pull-Ups
50ft OH Carry (each)
10 DB Y's, T's, W's
5 Consecutive Broad Jumps

*Allow 6-8 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+1 Power Jerk+1 Split Jerk
@ 55-65% of 1RM Split Jerk
2A. Every 2 min, for 3 Sets of:
1 Power Jerk+1 Split Jerk
*Continue building from 65%

B. Two Rounds for Time:
25 Pull-Ups
75ft Handstand Walk
(25ft increments)
50 Ab-Mat Sit-Ups
*Scale HSW for 6 Wall Walks
*16 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Static Hang
3) Cobra Pose

A. In a 10 min Window:
Pull-Ups x 5
DB Floor Press x 10
Slider Pikes x 15

B. "King of the Hill"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
30 Russian KB Swings

9/14

MONDAY

HXBXplus

Warm Up
3 min of:
Banded Lat Stretch
Banded Perfect Stretch
Followed by...
Two Sets of:
3 SA DB Presses
3 DB Windmills
10 Goblet Hold GM's
10 Down Ups

*Allow 6 min to Warm Up Part A

A. "Aushoot"
For Time:
21 DB Thrusters (50/35lbs)
9 Burpees
15 DB Thrusters
15 Burpees
9 DB Thrusters
21 Burpees
*10 min TIME CAP

B. 10 min AMRAP:
In teams of 2...
Partner 1: 200ft Double KB Front Rack Carry (24/16kg)
Partner 2: Plank Hold
*The Partner carrying may only walk while the other partner is active in plank hold. 200ft = 1 Rep

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squats
Rounds 4-6:
5 Back Squats
*build in weight as comfortable

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row or Bike

2) AMRAP:
5 Deadlifts
5 G2O
5 Lat. Burpees over Bar

9/12

SATURDAY

HXBXplus

Warm Up
3 min Bike
Followed by...
Two Rounds of:
5 Inchworms
5 Cat Cows
10 Bird Dogs
10 Deadbugs

A. For Time:
100 Cal Row
100 Pull-Ups
100 Box Jumps (24"/20")
100 Front Squats (135/95lbs)
100 Toes to Bar
100 Deadlifts (135/95lbs)
100 Burpee Broad Jumps
*35 min TIME CAP
[TEAMS OF 2; SPLIT REPS HOWEVER ATHLETES WOULD LIKE]

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
10 Alt. DB Snatches
50m Farmers Carry
100m Run

9/11

FRIDAY

HXBXplus

Warm Up
Two Sets of:
15 Banded Face Pulls
5 KB Windmills (each)
10 Deadbugs
5 HR Push-Ups

A. In an 16 min Window:
Bench Press
1) Max Reps @ 80%
2) Max Reps @ 65%
3) Max Reps @ 50%
*Includes Warm Up TIme

B. 18 min AMRAP:
2001m Row (Buy-In)
AMRAP in remaining time...
11 Box Jumps
11 Thrusters (95/65lbs)
11 Deadlifts
11 Push Jerks
11 KB Swings (24/16kg)

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. "King of the Hill"

In an 18 min Window:

9 DB Devil's Press

11 Incline Push-Ups

9 KB Sumo DL

11 Cals (MC)

9/10

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA KB Front Rack Carry
10 Alt. Cossack Squats
15 Banded GM's
20 Air Squats

A. In a 16 min Window:
Three Sets of:
Back Squat x 10
@ 60%
Followed by...
One Set of:
Back Squat
50% for Max Reps
*Includes Warm Up TIme

B. For Time:
100ft DB Walking Lunges
(50/35lbs; Farmers Hold)
800m Run
50 Wall Balls (20/14lbs)
800m Run
100ft DB Walking Lunges
*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. "Tag"
In a 20 min Window:
50 DB Bent Over Rows
50 Wall Balls
50 Single DB Clean & Jerks
50 Cals (MC)

9/9

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
15 PVC Pass Throughs
15 Supinated Banded Pull-Aparts
5 DB Powell Raises (each)
50 Single Unders

A. Three Sets of:
4 min on/2 min off
5 Wall Walks
50 DU's
5 Wall Walks
Max Alt. SA DB Devils Press
(50/35lbs) in remaining time
*Record all 3 scores of max SA Devils Press

B. Three Sets of:
6-8 Ring Pop Swings
6-8 Ring Jump to Catch Position
Ab-Wheel Rollouts (use barbell)

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:
Sumo Deadlifts x 6
*Build as comfortable for both mvnts

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Box Jumps
8 KB Sumo DL
8 Cals (MC)
*Add 2 reps to all mvnts each round

9/8

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft Suitcase Carry (each)
10 SA DL (each)
10 Russian Step-Ups (each)

A. In an 18 min Window:
Sumo Deadlifts
5 x 5
@ 60-70% of 1RM DL
*Includes Warm Up Time

B. 12 min AMRAP:
1000m Row (Buy-In)
In remaining time, AMRAP:
10 Toes to Bar
10 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) KB Wood Chops (left)
3) Banded Tricept Ext.
4) KB Wood Chops (right)

A. "EMOM Mania"
EMOM x 16
1) 100m Run
2) KB Deadbugs
3) 100m Run
4) Dball Power Cleans

9/7

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Burpees
5) Hollow Hold

*Allow 5 min to Warm Up/Set Up Part A

A. 30 min AMRAP:
9 BB/DB Power Cleans
7 BB/DB Shoulder to OH
20 Cals (MC)
26 Single DB Step-Ups
9 Lat Burpees over DB/BB
7 BB/DB G2O
20 Cals (MC)
26 Wall Balls
*You Go, I Go Fashion

9/5

SATURDAY

HXBXplus

HYROX

TBD

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. Six Intervals of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Plank Walks (Up/Downs)

B. "Tag"
In a 30 min Window:
2000m Row (Buy In)
directly into...
100 Single DB Step Ups
80 SA DB Push Press
60 Push-Ups
40 Ab-Mat Sit-Ups

9/4

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Deadbugs
10 Cat Cows
25ft DB Death March

A. In an 18 min Window:
Deficit Deadlifts
(2" deficit)
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 70%
3 @ 80%
1 @ 85+%
*Includes Warm Up Time

B. 16 min AMRAP:
4 Bar Muscle-Ups
8 SA KB Hang Snatches
(4 each arm; 24/16kg)
12 Goblet Squats
[8 C2B's or PU's if scaling MU]

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Inchworms
2) Goblet Kang Squats
3) Hollow Pulses
4) Superman Pulses

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*Build as comfortable

B. "Level Up"
In a 15 min WIndow:
8 Cals (MC)
8 KB Sumo DL
8 DB Clean & Jerks
8 Russian Swings
*Add two reps to each mvnt every round

9/3

THURSDAY

HXBXplus

Warm Up
Two Sets of:
1 Turkish Get-Up+3 Windmills
15 Banded Pull-Aparts
5 Burpee Broad Jumps
Followed by...
Tabata x 8
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Split Jerk
4) Press in split position

*Allow 6 min to Warm Up Part A

1A. Every :90 sec, for 4 Sets:
1 Push Press+ 1 Power Jerk+1 Split Jerk
*Start around 50% of 1RM Split Jerk
immediately into...
2A. Every 2 min, for 3 Sets:
1 Power Jerk+1 Split Jerk
*Continue building based on quality

B. Three Sets of:
3 min on/1 min off
15 DB Floor Press (50/35lbs)
15 Box Jump Overs (24"/20")
Max Cal Bike or Row in remaining time
*One Score of Max Cals at the end of all 3 three rounds

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
3 Burpees
4 Scap Push-Ups
5 HR Push-Ups
6 Hollow Rocks

A. EMOM x 12
:35 on/:25 off
1) KB Gorilla Rows
2) Ab-Mat Sit-Ups
3) Ring Rows
4) Hollow Rocks or Hold

B. "Point Break"
In a 16 min Window:
6 Dballs over the Shoulder
8 Dball Power Cleans
10 Dball Squats (Bear Hug)
12 DB Shoulder to OH
*200m Run at the top of every 4 min

9/2

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Clamshells
10 Goblet Alt. Cossack Squats
50ft Monster Walk
(25ft forward/25ft backward)
Followed by...
In an 8 min Window:
Snatch Practice

A. Every 2 min, for 6 Sets:
2 Position Snatch
(mid+low; power or squat)
@ 64-74% of 1RM

B. Every 2 min, for 5 Sets:
:60 sec Plank Hold
+
15 Russian Swings (30/24kg)

HXBX

Warm Up
Two Sets of:
3 Down Ups
6 Plank to Pikes
9 Air Squats
Followed by...
3 min AMRAP:
8 Goblet GM's
8 Goblet Squats
8 Goblet Alt. Cossack Squats

A. In a 12 min Window:
Single Leg KB DL x 12 (6 each)
Bulg. Split Squat x 14 (7 each)
Farmers Hold Rev. Lunges x 16
(8 each)
:30 sec Wall Sit

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Banded Monster Walk
3) Lat. Burpees over Bar
4) Sumo DL High Pulls

9/1

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
50ft of...
Walk on Balls of Feet
Walk on Heels
Sampson Lunge
Walking Lunges
Bunny Hops

A. Every 4 min, for 7 Intervals:
400m Run
Max Cal Bike or Row in remaining time
*One score of max reps at the end of 7 intervals

B. Three Sets of:
:30 sec Side Plank (each)
90/90 Hip Rotations x 10

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
6 Med Ball Squats
8 Med Ball Thrusters
10 Med Ball Down Ups
:20 sec Plank Hold

A. In a 12 min Window:
Tempo Bench Press x 8
@ 32X1
DB Skull Crushers x 12
Weighted SL Sit-Ups x 16

B. "Tag"
In a 20 min Window:
12 SA DB Devil's Press
(6 each arm)
12 Medball Thrusters
12 Medball Partner Sit-Ups
12 Alt. DB Snatches
12 Push-Ups
200m Run

8/31MONDAYHXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
:20 sec Static Hang
5 Scap Pull-Ups
10 Rev. Snow Angels
50 Double Unders

A. For Time:
21-15-9
Pull-Ups
63-45-27
Double Unders
*14 min TIME CAP

B. "What the Fritz"
For Time:
800m KB Suitcase Carry (24/16kg)

HXBX

Warm Up
In an 8 min Window:
Banded Hip Flexor Stretch
Couch Stretch
Foam Foller
Banded Clamshells
Goblet GM's

In a 15 min Window:
Banded Back Squats x 8
Banded Monster Walk x 50ft
Sled Push x 100ft

B. "King of the Hill"
In a 16 min Window:
8 Goblet Squats
12 Alt. Rev. Lunges
(6 each; Goblet Hold)
16 Cals (MC)

8/29

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Rounds of:
4 Inchworms
5 Burpees
6 Push-Ups
7 Air Squats
8 Alt. Rev. Lunges

A. 30 min AMRAP:
In teams of 2...
20 Plank Burpees over Partner
(10 per partner)
40 Synchro Sit-Ups
60 Ping Pong Wall Balls
(30 each; 20/14lbs)
400m Run (Together)

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:
200m Run
50m Farmers Carry
10 Lat. Burpees over DB's
10 SL Sit-Ups
10 Alt. DB Snatches
10 DB Deadlifts
10 DB Power Cleans
10 DB Thrusters

8/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
4 Lat. Burpees over Bar
5 Deadlifts
6 Hang Power Cleans
7 Shoulder to OH

A. "DT"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

B. Every 2 min, for 6 Sets:
3 Position Hang Snatch @ 60-70%
(high, mid, low)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) BW Rev. Lunges
3) DB Glute Bridges

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

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

8/27

THURSDAY

HXBXplus

Warm Up
6 min AMRAP:
10 Rev. Snow Angels
5 Scap Pull-Ups
10 DB Cuban Presses
5 PCVC Pass Throughs

A. In a 16 min Window:
Three Sets of:
4-5 Ring Pop Swings
Followed by...
Three Sets of:
3-4 Jump to Catch Position
Three Sets of:
3 Strict Ring PU's
+
3 Toes to Ring
+
3 Muscle-Ups
(if applicable)

B. Every 4 min, for 4 Sets:
40/32 Cal Bike or 550/500m Ski
Max Distance Shuttle Run in remaining time in 25ft increments
(25ft = 1 Rep)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Bicycles
3) Banded Tricep Ext.
4) Leg Pulses

B. "Level Up"
In an 8 min Window:
100m Run
8 Ab-Mat Sit-Ups
*Add two SU's each round
-rest 3 min-
In an 8 min Window:
8 Cal Bike
8 DB/BB Clean & Jerks
*Add two to both mvnts

8/26

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Bottoms Up KB Carry
(each arm)
50ft SA OH Carry (each arm)
100ft Pec Squeeze Walk

A. In a 16 min Window:
Two Sets of:
8-10 Bench Press
@ 70-65%
One Set of:
Max Close Grip BP @ 70%
One Set of:
Max Close Grip BP @ 60%

B. For Time:
1-2-3-4-5
Wall Walks
50-40-30-20-10
Double Unders
*15 min TIME CAP

HXBX

Warm Up
Tabata x 10
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges

A. In a 6 min Window:
Tempo Deadlift x 5
@4 sec up & down
immediately into...
In a 6 min Window:
Deadlift x 5
(no tempo)
*Build as comfortable

B. "Level Up"
In a 12 min Window:
5 Cals (MC)
5 DB Hang Power Cleans
5 DB Shoulder to OH
*Add two reps to all mvnts every round

C. "Pipeline"

8/25

TUESDAY

HXBXplus

Warm Up
In an 8 min Window:
Banded Hip Flexor Stretch
Butterfly Pulses
Lat. Monster Walk
Banded Hamstring Curls
Goblet Squats

A. In a 16 min Window:
In a min Window:
Two Sets of:
6 Back Squats @ 60-65%
One Set of:
Max Rep Back Squat @ 70%
*2 sec pause at the bottom of all squats for all 3 sets

B. Three Rounds for Time:
25 Wall Balls (20/14lbs)
50ft DB Walking Lunges
(Front Rack; 50/35lbs)
15 Toes to Bar
50ft DB Walking Lunges
*16 min TIME CAP

HXBX

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

A. In an 8 min Window:
BB Bent Over Row x 3
*2 sec pause at top
+
BB Bent Over Row x 6
(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 Devil's Press
10 KB Russian Swings
15 Wall Balls
20 Clas (MC)

8/24

MONDAY

HXBXplus

Warm Up
2 min Row
Followed by...
Two Rounds of:
3 Inchworms
6 Plate Hops
9 Plate G2O
12 Banded GM's

A. "Nichole's Cardi-No"
For Time:
500m Row
directly into...
12-10-8-6-4-2
Burpee Box Jump Overs (24"/20")
Alt. DB Snatches (50/35lbs)

B. EMOM x 12
1) Dball or KB FR Hold
2) Rest
3) KB Farmers Hold

4) Rest

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. EMOM x 12
:35 on/:25 off
1) Back Squats
2) Seated Box Jumps
3) KB Sumo Deadlifts
4) Plate Hops

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats