10/28

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) Scap Pull-Ups
4) Banded Face Pulls
5) Lat. Line Hops
6) Scap Push-Ups

A. EMOM x 6
1) 6-8 Air Chair Swings
2) Box Jump to Support
Followed by...
EMOM x 4
3-6 Bar Muscle-Ups
(Scale = 8-12 Pull-Ups)

B. Every 7 min, for 3 Sets:
(21 minutes)
50 DU's
15 Toes to Bar
10 Farmer Hold Box Step-Overs
(50/35lbs; 24"/20")
15 Toes to Bar
50 DU's
Max Cal Row in remaining time
*no rest between sets

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) Plank Hold
3) HR Push-Ups
4) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Ab-Mat Sit-Ups
3) Tempo PU's
@ 32X1
4) Leg Pulses

B. "Point Break"
In a 16 min Window:
8 KB Pendlay Rows
12 KB Push Presses
16 KB Swings
20 SL V-Ups
*:45 sec Plank Hold at the top of every 4 min

10/27

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Deadbugs
15 Hip Bridges
10 Alt. Cossack Squats
15 Tempo Goblet Squats
@ 3211

A. In a 16 min Window:
"Squat Week 4"
Three Sets of:
4 Tempo Front Squats
@ 3211
+
1 Front Squat
(no tempo)
*start at 60% and build

B. Four Rounds of:
Against a 2 min clock...
200m Run
Max Reps in remaining time
1) Shoulder to OH
(135/95lbs)
2) Squat Cleans
3) Thrusters
4) Front Squats
-1 min rest between each-
*4 scores of max reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Hip Bridges
3) Hollow Hold

A. In a 6 min Window:
Back Squat x 6
*build as comfortable
In a 6 min Window:
BB Hip Thrusts x 6
*5 sec iso hold on last rep

B. "King of the Hill"
In an 18 min Window:
8 Double DB Deadlifts
16 Alt. DB Snatches
24 Cals (MC)
32 Air Squats

10/25

SATURDAY

HXBXplus

OPEN GYM

A. In teams of 2...
15 min AMRAP:
10 DB Deadlifts
(50/35lbs)
10 Alt. Rev. Lunges
(Farmers Hold; 50/35lbs)
15 Push-Ups
-rest 5 min-
15 min AMRAP:
10 DB Floor Press
(50/35lbs)
10 Jumping Air Squats
15 Anchored Sit-Ups
*Partners will Alt. Full Rounds

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 Wall Balls
80 DB Deadlifts
80 DB Push Press
80 SL Sit-Ups

10/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
2 min AMRAP:
2 Inchworms
4 Dive Bomber PU's
6 Alt. Cossack Squats
8 Banded Presses

A. In a 16 min Window:
Strict Press
1) 3 @ 72%
2) 3 @ 77%
3) 2 @ 82%
4) 2 @ 85%
5) 5 @ 70%
6) 5 @ 65%
*Includes Warm Up Time

B. 20 min AMRAP:
200m Run
100ft Single OH KB Carry
(50ft each arm; 24/16kg)
15 KB Goblet Squats
200m Run
15 KB Swings
30 Ab-Mat Sit-Ups

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:
8 Cal Bike
8 DB Burpee Deadlifts
*Add two reps to both each round
-3 min rest-
In an 8 min Window:
8 Cal Row
8 Heel Raised Goblet Squats
*Add two reps to both each round

10/23

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) BTN Snatch Grip Press
2) Snatch Balance
3) OH Squat

*Allow 6 min to Warm Up Part A

1A. EMOM x 3
Snatch Balance
+
OH Squat
@ 50-60% of 1RM Snatch
imediately into...
2A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1 @ 61-66%
2) 1.1 @ 66-761%
3) 1.1 @ 71-76%
4) 1 @ 76-81%
5) 1 @ 81-86%
6) 1 @ 86+%

B. For Time:
10 Burpee Box Jump Overs
(24"/20")
20/15 Cal Row
10 Burpee Box Jump Overs
-rest 3 min-
10/7 Cal Row
20 Burpee Box Jump Overs
10/7 Cal Row
*Goal < 14 min
18 min TIME CAP

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) Toes to Post
3) Banded Pull-Aparts
4) Bicycles

B. "King of the Hill"
In an 18 min Window:
6 Turkish Get-Ups
(each arm)
12 Cals (MC)
24 DU's or 48 SU's

10/22

WEDNESDAY

HXBXplus

Warm Up
Group 1)
2 min Bike
*Zone 2 Pace
Group 2)
2 min AMRAP:
5 HR Push-Ups
10 Banded Face Pulls
:15 Static Hang

A. EMOM x 9
1) 4-6 Strict Pull-Ups
(scale= 8-10 Banded PU's)
2) :30 sec Hollow Hold
3) 6-8 Ring Dips
(scale= 10-12 Box Dips)

B. Every 5 min, for 2 Sets of:
(4 intervals)
1) 75/60 Cal Bike

2) 20/15 Cals row
+
150ft Farmers Carry
(24/16kg)
+
150ft Double KB Front Rack Carry
(24/16kg)
*Goal < 4 min
4:30 min ROUND CAP

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) SL Lunge
(left)
2) Goblet Kang Squats
3) SL Lunge
(right)
4) Banded Prone Leg Curl

B. "King of the Hill"
100m Run
8 Burpees to Plate
12 DB Squat Jumps
16 Lat Plate Jumps

10/21

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
30 Single Unders
20 Plank Shoulder Taps
10 Plate G2O

*Allow 6-8 min to Warm Up Part A

A. "Dynamic Vertical Press"
Every 2 min, for 6 Sets:
Push Press
1) 2 @ 65%
2) 3 @ 70%
3) 3 @ 75%
4) 2-3 @ 75-80%
5) 2-3 @ 75-80%
6) Max Reps @ 65%
*Record max reps in comments

B. 9 min AMRAP:
50 DU's
10 Front Squats
(1355/105lbs)
*Bar must be taking from ground

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
Close Grip Bench Press
*5 BB Skull Crushers between

B. "Tag"
In a 20 min Window:
10 Down Ups
15 Wall Balls
10 Ab-Mat Sit-Ups
15 Cals (MC)
10 Dball Power Cleans
15 Push-Ups

10/20

MONDAY

HXBXplus

Warm Up
Three Sets of:
15 Banded GM's
10 Single Leg Hip Bridges
(each leg)
10 Deadbugs
5 SA DB Deadlifts
(each arm)

A. In a 20 min Window:
Deadlifts
1) 5 @ 50-55%
2) 5 @ 55-60%
3) 5 @ 60-65%
4) 3 @ 70-75%
5) 3 @ 75-80%
6) 3 @ 80%
7) 3 @ 80-83%

B. 12 min AMRAP:
9 Power Snatches
(75/55lbs)
9 Bar Facing Burpees
6 Power Snatches
6 Bar Facing Burpees
3 Power Snatches
3 Bar Facing Burpees

HXBX

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

A. "Tag"
In a 30 minute Window:
90 Cals (MC)
80 KB Sumo DL
70 Air Squats
60 Bulg. Split Squat Jumps
50 BW Step-Ups
40 KB Rev. Lunges
(Goblet Hold)
30 KB Russian Swings
20 Burpee Broad Jumps

10/18

SATURDAY

HXBXplus

OPEN GYM

For Time:
In teams of 2...
100 Wall Balls (20/14lbs)
400m Run (together)
100 Alt. DB Snatches
(50/35lbs)
400m Run
100 Cal Row
400m Run
100 Alt. DB Snatches
(50/35lbs)
400m Run
100 Wall Balls
35 min TIME CAP

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 Cals (MC)
80 DB Bent Over Row
80 Down Ups

10/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
25ft Monster Walk
(forward and backward)
5 Russian Step-Ups
(each leg)
5 SA DL
5 Box Jumps

*Allow 8-10 min to Set Up/Warm Up Part A

A. For Time:
5-4-3-2-1
Clean & Jerks
(70% of 1RM)
Box Jumps (30"/24")
Goal < 7 min
10 min TIME CAP

B. "Full Body Hypertrophy"
Three Sets of:
8-10 DB Incline Presses
8-10 Tempo Ring Rows
@ 21X1
10-12 SL KB Rom. DL
(each leg)
:45 sec Plank Hold

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) Hollow Pulses
3) Banded GM's
4) Superman Pulses

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

10/16

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Broad Jumps
2) Lat. Line Hops
3) Bear Crawl

A. "Pure Conditioning"
30 min AMRAP:
400m Run or 500m Row
40 Air Squats
200m Farmers Carry
(24/16kg)
400m Run or 500m Row
40 BW Walking Lunges
100ft OH Plate Carry
(45/35lbs)
400m Run or 500m Row
40 Jumping Lunges
50ft Burpee Broad Jumps
*All mvnts for meters & ft are scored as 1 rep

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Bench Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Strict Press x 5
*Build as comfortable

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

10/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Alt. Cossack Squats
2) Goblet Hold GM's
3) Double KB Front Rack Carry

A. In a 16 min Window:
"Squat Week 3"
Three Sets of:
3 Tempo Front Squat
@ 32X1
+
2 Front Squat
(No Tempo)
*Includes Warm Up Time

B. Two Sets for Time:
20/15 Cal Bike
15 Down Ups
20/15 Cal Bike
Rest 3 min before repeating second round
*Time includes the 3 min of rest between
Goal < 10 min
(Rollover counts towards second bike. Must end each round on 40//30 Cals)

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) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Tempo Deadlift x 5
@ 4X41
immediately into...
Deadlift x 5
(no tempo)

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"

10/14

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike or Row
5 SA DB Presses (each arm)
15 Banded Pull-Aparts

A. In a 16 min Window:
"Week 5"
Strict Press
1) 3 @ 70-75%
2) 3 @ 75-80%
3) 2 @ 80-85%
4) 2 @ 80-85%
5) Max Reps @ 65-70%
6) Max Reps @ 60-65%

B. EMOM x 9
1) 15 DB Bench Press
(50/35lbs)
2) 50 DU's
3) :45 sec easy Bike or Row
-rest 1 min-
EMOM x 9
1) 10-15 Strict HSPU's
2) 12-16 Alt. DB Hang Clean & Jerks
(50/35lbs)
3) :45 sec easy Bike or Row

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 Floor Press
*5 Incline Push-Ups 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:
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run

10/13

MONDAY

HXBXplus

Warm Up
Two Rounds of:
50ft Single KB OH Carry
5 Bottoms Up KB Presses
(each arm)
5 Windmills (each arm)

*Allow 6 min to Warm Up Part A

A. EMOM x 3
Snatch Balance
+
OH Squat
@ 50-60%
immediately into...
E2MOM x 6
Squat Snatch
1) 1.1.1 @ 57-62%
2) 1.1.1 @ 62-67%
3) 1.1 @ 67-72%
4) 1.1 @ 72-77%
5) 1 @ 77-82%
6) 1 @ 77-82%

B. For Time:
3-6-9-12-15-18
Thrusters (95/65lbs)
Toes-to-Bar
Goal < 10 min
14 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Burpees
7 Air Squats

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

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

10/11

SATURDAY

HXBXplus

OPEN GYM

A. Five Rounds for Time:
In teams of 2...
30/24 Cal Bike
30 Deadlifts
(155/105lbs)
30 Wall Balls
(20/14lbs)
30 Toes to Bar
*Split reps however you like
Goal < 25 min
32 min TIME CAP

HXBX

Warm Up
EMOM x 8
:35 on/:25 off
1) Inchworms
2) Burpee
+
3 Air Squats
3) Row
4) Plank Hold

A. "Tag"
In a 30 min Window:
50 Wall balls
50 Single DB Step-Ups
50 Cals (MC)
50 DB/BB Power Cleans
50 DB/BB Front Squats

10/10

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Dive Bomber PU's
3) Alt. Plank Shoulder Taps
4) Scap Pull-Ups
5) Kip Swing
6) Tempo Push-Ups
@ 32X1

A. "Gymnastics Skill Work"
EMOM x 10
8-10 Assisted PU's
or
6-8 Butterfly PU's
or
5-7 Chest to Bars
or
3-5 Bar Muscle-Ups

B. Every 4 min, for 4 Sets:
12/9 Cal Row
15 Lat. Burpees over Bar
12/9 Cal Row
Goal < 2 min
2:30 ROUND CAP

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Hip Bridges
Followed by...
Two Rounds of:
w/ an empty BB...
5 GM's
5 Back Squats
5 Rom. DL's

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 Tall Jumps between each

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

1) AMRAP:
5 DB Burpee DL
10 Box Jumps

2) AMRAP:
5 DB Strict Press
10 Rot. Medball Slams

10/9

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Hollow Hold

A. Every 2 min, for 6 Sets:
Power Jerk
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 80%
4) 2-3 @ 70-75%
5) 2-3 @ 70-75%
6) Max Reps @ 60%

B. Every 4 min, for 3 Sets:
(6 intervals)
1) 100ft Double KB OH Carry
(24/16kg)
+
400m Run
2) 75 DU's
+
30/24 Cal Bike
*three of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) Wide Grip HR PU's
3) Squat Jumps

A. In a 16 min Window:
10-9-8...1
Close Grip Bench Press
*:15 sec of core between each set

B. "Point Break"
In a 16 min Window:
5 Push-Ups
10 SL V-Ups
15 KB Swings
20 Air Squats
*200m Run at the top of every 4 min

10/8

WEDNESDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
Followed by...
Tabata x 8
w/ an empty BB...
1) GM's
2) Rom. DL
3) Front Squat
4) Squat Clean

A. In a 20 min Window:
Deadlift
1) 2 @ 60-65%
2) 2 @ 65-70%
3) 2 @ 70-75%
4) 2 @ 75-80%
5) 2 @ 80%
6) 2 @ 80-83%
7) 2 @ 82-85%
*Includes Warm Up Time

B. Five Rounds for Time:
50ft HS Walk
3 Squat Cleans
(185/125lbs)
[Scale = 5 Wall Walks]
Goal < 10 min
14 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Hip Bridges
Foam Roller
Couch Stretch
Banded Glute Hold

A. In a 10 min Window:
BB HIp Thrusts x 8
*5 sec iso hold last rep
KB Walking Lunges x 16

B. "King of the Hill"
In an 18 min Window:
12 DB Goblet Squats
16 Alt. DB Snatches
20 Cals (MC)

10/7

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Alt. Cossack Squats
5 Dive Bomber PU's
20 Plank Shoulder Taps

A. "Full Body Hypertophy"
EMOM x 12:
1) 50ft KB Walking Lunges
(Farmers Hold; 16/12kg)
2) 1012 DB Floor Press
(50/35lbs)
3) 12-15 Ab-Mat Sit-Ups
4) 10-12 DB Bent Over Rows

B. For Time:
600m Run
200ft Farmers Carry
(24/16kg)
20 Burpee Box Jumps
600m Run
20 Burpee Box Jumps
200ft Farmers Carry
600m Run
Goal < 20 min
25 min TIME CAP

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) SL V-Ups
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike
*Zone 2 Pace

10/6

MONDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
*moderate pace
Followed by...
Two Rounds of:
10 Hip Bridges
5 Tempo Goblet Squats
@ 32X1
50ft Front Rack KB Carry

A. In a 16 min Window
Three Sets of:
2 Tempo Front Swuats
@ 32X1
+
3 Front Squats
(no tempo)
*Start around 60% and build/includes warm up time

B. In a 5 min Window:
30 Wall Balls (20/14lbs)
25 Toes to Bar
20 Alt. DB Snatches (50/35lbs)
Max Cal Row in remaining time
-rest 2 min-
In a 5 min Window:
30/24 Cal Bike
25 Toes to Bar
20 Alt. DB Snatches
Max Wall Balls in remaining time

HXBX

Warm Up
Five minutes of:
Foam Roller
Banded GM's
SL Hip Bridges
Hollow Rocks
Superman Pulses

A. In a 6 min Window:
Tempo Back Squat x 5
@ 31X1
immediately into...
In a 6 min Window:
Back Squat x 5
(no tempo)

B. "Tag"
In a 20 min Window:
20 Dballs Over the Shoulder
30 Dball Box Jump Overs
40 Dball Step-Ups
50 Cals (MC)