10/30

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 Alt. Cossack Squats
25 Plate Hops
:30 sec Wall Sit

In a 24 min Window:
1A. Three Sets of:
Back Squat x 1.1.1
@ 80-90% of 1RM
*Rest 10 sec between each single
2A. One Set of:
Max Rep Back Squat @ 75%
*Capped at 8 reps
[INCLUDES WARM UP TIME]

B. 15 min AMRAP:
50 DU's
5 SA DB Snatches+25ft SA OH Walking Lunges
5 SA DB Snatches+25ft SA OH Walking Lunges

HXBX

Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold

A. In a 12 min Window:
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Squat Jumps
*200m Run at the top of every 6 min

10/29

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
5 Inchworms
5 Push-Ups
10 Chest Supported Y's, T's, I's

A. In a 15 min Window:
Seated Press x 2
*Build up to 85+%/Record heaviest load

B. For Time:
100/80 Cals (MC)
1200m Run
100/80 Cals (MC)
*25 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps

A. In an 8 min Window:
w/ Barbell...
1.5 rep Strict Press x 6
*one rep = halfway up, back down, full lock out
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)

10/28

WEDNESDAY

HXBXplus

Warm Up
Three Rounds of:
:40 sec Plank Hold
15 Banded Face Pulls
15 Banded Pull-Aparts
10 Rev. Snow Angels

A. EMOM x 6
1) Nose to Wall HS Hold x :30 sec
2) 10-12 Ring Rows
immediately into...
EMOM x 6
:30 on/:30 off
1) Free Standing HS Hold
2) Dead Hang


B. Four Rounds for Time:
5 Wall Walks
10 Box Jump Overs (24"/20")
15 Chest to Bar's
*20 min TIME CAP
[Rx+ = 100ft Handstand Walk instead of Wall Walks & 10 Bar Muscle-Ups instead of C2B's]

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 Wall Balls
20 Burpees to Bar

10/27

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
50ft Banded Monster Walk
10 KB Sumo DL
50ft KB Suitcase Carry (each)

A. In a 18 min Window:
Five Sets of:
5 Sumo Deadlifts @ 65-75%
*includes warm up time

B. Five Rounds of:
2 min on/1 min off
200ft Shuttle Run
12 Ab-Mat Sit-Ups
Max Russian Swings in remaining time
(32/24kg)
*One score of max Russian Swings

HXBX

Warm Up
Tabata x 10
1) Down Ups
2) Static Hang
3) Scap Push-Up
4) Cobra Pose
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) Hollow Pulses
3) Banded Hammer Curls
4) Slider Plank to Pikes

B. "Tag"
In a 20 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 Cal Row

10/26

MONDAY

HXBXplus

Warm Up
2 min Row
Followed by...
Tabata x 8
1) Burpees
2) Med Ball Thrusters
3) KB Russian Swings
4) Hollow Rocks

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

A. Three Rounds of:
8 min on/2 min off
9 Bar Facing Burpees
9 Thrusters (95/65lbs)
7 Bar Facing Burpees
7 Thrusters
5 Bar Facing Burpees
5 Thrusters
in remaining time...
Max Cal Row
*One score of Max Cals on Row over all 3 rounds

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Banded Back Squats
2) Curtsy Lunges
3) Tall Box Jumps

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) DB Step-Ups
3) Air Squats
4) Bike
5) SA KB Russian Swings
(:20 sec each)

10/24

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Inchworms
10 Plank Shoulder Taps
50ft Med ball Pec Squeeze Walk
10 Med ball Bearhug Squats
5 Med ball Slams

A. For Time:
In teams of 2...
100 Bench Press (135/95lbs)
150 Front Squats (135/95lbs)
200 Deadlifts (135/95lbs)
(Members will switch after performing a max set/Prior to each partner performing their max reps they must complete a 200m Run)
*35 min TIME CAP

HXBX

Warm Up
200m Run
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Squat Jumps
10 Down Ups
12 Plank Shoulder Taps

A. "Tag"
In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Med Ball Rot. Slams
40 Alt. DB Snattches
200m SA KB OH Carry
(switch arms as much as you like)

10/23

FRIDAY

HXBXplus

Warm Up
Two Sets of:
3 KB Windmills (each)
50ft KB OH Carry (each)
Two Sets of:
w/ an empty BB...
5 Muscle Snatches
4 Hang Power Snatches
3 Snatch Balances
2 OH Squats
1 Hang Squat Snatch

A. In an 18 min Window:
Establish a 1 Rep...
Hang Squat Snatch
*Once you miss a lift 2 times decrease by 10-20% and remain there for quality reps for remaining time

B. Every 2 min, for 3 Sets:
(9 Intervals)
1) 15 Power Snatches (95/65lbs)
2) 15 Cal Bike or Row
3) 15 OH Squats (95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) GM's (back rack)

A. In a 12 min Window:
Weighted Box Jumps x 8
(Farmers Hold; Step-Down)
Alt. Goblet Cossack Squats x 10
(5 each)
Banded Glute Kickbacks x 12
(12 each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Hip Bridges
5) Wall Sit

10/22

THURSDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
100ft of:
Walk on Balls of Feet
Heel Walk
Walking Lunges
Lat. Skips (right & left)
OH Plate Carry

A. For Time:
800m Run
40 Medball Step-Overs
(24"/20"; 20/14lbs)
100ft KB Farmers Carry
(30/24kg)
1000m Row
100ft KB Farmers Carry
40 Medball Step-Overs
800m Run
*30 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. EMOM x 12:
1) DB Seasaw Row
2) Ab-Mat Sit-Ups
3) BB/DB Curls
4) Banded Face Pulls
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In a 16 min Window:
16 Plate G2O
16 SL Sit-Ups
16 Lat Burpees over Plate
16 Cals (MC)

10/21

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Wall Slides
:20 sec Nose to Wall HS Hold
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk
4) Split Jerk

1A. Every 2 min, for 3 Sets:
1 Power Jerk+2 Split Jerks
@ 65-75% of 1RM Split Jerk
2A. Every 2 min, for 3 Sets:
2 Split Jerks @ 70-80%
3A. Every 2 min, for 2 Sets:
6-8 Power Jerks @ 50-60%

B. In a 12 min Window:
(Buy-In)
100 DU's
25 Toes to Bar
80 DU's
20 Toes to Bar
60 DU's
15 Toes to Bar
In remaining time...
Max DB Hang Squat Cleans
(50/35lbs)

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Seated Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Every 3 min, for 3 Rounds:
(6 Intervals)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlifts Step-Ups
8 Wall Balls
12 Russian Step-Ups
(6 each leg)

10/20

TUESDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
5 Scap Pull-Ups
5 Kip Swings
5 Ring Rows

*Allow 4-5 min to Warm Up Part A

A. "Density Test"
For Max Reps:
:90 sec Max Bar Muscle-Ups
-1 min rest-
:60 sec Max Bar Muscle-Ups
-1 min rest-
:30 sec Max Bar Muscle-Ups

B. EMOM x 6
1) 12-15 C2B's
2) 10-12 Ring Dips

C. Three Sets of:
For Max Reps...
2 min/1 min off
300ft Shuttle Run (Buy-In)
Max Wall Walks in remaining time
*One score of Max Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Leg Pulses

B. "Point Break"
In an 18 min Window:
8 SA DB DL's
(8 each)
10 SA DB Push Press
(10 each)
12 Push-Ups
14 Alt. DB Snatches
*20 Cals at the top of every 6 min

10/19

MONDAYHXBXplus

Warm Up
400m Run
Followed by...
Three Sets of:
10 KB Deadbugs
10 BW Step-Ups
10 KB Sumo DL
10 KB Russian Swings

*Allow 6-8 min to Warm Up Part A

A. "Sandi's Back Attack"
20 min AMRAP:
20 Alt. DB Snatches (50//35lbs)
15 Burpee Box Jump Overs (20"/14")
10 Deadlifts (225/155lbs)

B. Core
Coaches Choice

HXBX

Warm Up
4 min AMRAP:
4 Burpees
6 Plank to Pikes
8 Hip Bridges
10 Alt. DB Snatches (light)

A. In a 10 min Window:
Front Squats x 8
BB Hip Thrusts x 8
*2 sec pauses

B. "King of the Hill"
In an 16 min Window:
8 Bulg. Split Squats
(each leg)
12 Box Jumps
16 KB Swings
20 Cals (MC)

C. "Pipeline"

10/17

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
6 DB Devils Press (light)
9 DB Clusters
12 Banded GM's

A. 20 min AMRAP:
In teams of 2...
200m Run
10 Devils Press (35/25lbs)
20 Wall Balls (20/24lbs)
-4 min rest-
20 min AMRAP:
In teams of 2...
200m Run
15 Thrusters (35/25lbs)
15 Ab-Mat Sit-Ups

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
100ft KB Front Rack Carry
25ft Burpee Broad Jumps

10/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
50ft Monster Walk
(Forward & Backward)
15 Banded Kick Backs (each)
50ft Suitcase Carry (each)
5 Burpee Broad Jumps

A. In a 20 min Window:
Establish a 2 Rep Max...
Sumo Deadlift

B. 12 min AMRAP:
12 Alt. Pistol Squats
8 Chest to Bars
4 Wall Walks
*Rx+ perform 6 Bar Muscle-Ups instead of C2B's

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

10/15

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
50ft of:
Walk on Balls of Feet
Heel Walk
Lat. Skip (right & left)
Walking Lunges

A. 35 min AMRAP:
400m Run
500m Row
400m Run
100ft OH Plate Walk
400m Run
30 Cal Bike
*Every 100m and 25ft count as one rep

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Inchworms
3) Plank to Pike+Push-Up
4) Perfect Stretch
(:20 sec each)

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

10/14

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supported DB Y's, T's, I's
10 DB Ext. Rotations (each)
10 Wall Slides
:20 sec HS Hold on Wall

A. In a 15 min Window:
Seated Strict Press
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
5-8 @ 75%
*Includes Warm Up TIme

B. Three Sets for Max Reps:
:30 on/:60 off
1) Max Bar Facing Burpees
2) Max Hang Power Cleans
(135/95lbs)
3) Max Shoulder to OH
(135/95lbs)
*9 Intervals of :30 sec sprints for max reps with 1 min rest between each. ONE SCORE OF MAX REPS

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:
Banded BB Hip Thrusts x 5
immediately into...
In a 6 min Window:
Banded Sumo BB DL x 5

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

10/13

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Russian KB Swings
10 Empty BB Kang Squats
10 Empty BB Back Squats

1A. In an 18 min Window:
Three Sets of:
Back Squat x 2.2 @ 75+%
Followed by...
2A. One Set of:
Max Rep Back Squat @ 70%
*2.2 = 2 reps, rack bar and rest 10 seconds, 2 more reps/Includes Warm Up Time

B. For Time:
100 DU's
25 Goblet Squats (24/16kg)
50 V-Ups
50 DU's
25 Goblet Squats
50 DU's
50 V-Ups
25 Goblet Squats
100 DU's
*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. "King of the Hill"

In an 18 min Window:

10 DB Bent Over Row

20 Cals (MC)

10 DB Devils Press

20 DB Walking Lunges

10/12

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

A. EMOM x 12
:35 on/:25 off
1) Banded Back Squat
2) Dball Box Get Overs
3) DB Front Squat
4) Static Hang

B. "Tag"

In a 20 min Window:

50 DB Clusters

50 Wall Balls

50 Single DB Clean & Jerks

50 Cals (MC)

10/10

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
5 Inchworms
5 HR Push-Ups
5 Scap Pull-Ups
5 Strict Pull-Ups

A. For Time:
In teams of 2...
100 DB Bench Press (50/35lbs)
80 Burpee Pull-Ups
60 Synchro Partner Med ball Sit-Ups
40 DB Devils Press (50/35lbs)
*35 min TIME CAP

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:
In teams of 2...
200m Run
50m Farmers Carry
10 Down Ups
10 SL Sit-Ups
10 Single DB Step-Ups
10 Alt. DB Snatches
10 DB Deadlifts
10 DB Power Cleans
10 DB Thrusters

10/9

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 Chest Supp. DB Y's, T's I's
5 Prone Cuban Presses
10 DB Ext. Rotations

*Allow 6 min to Warm Up Part A

1A. Every 2 min, for 3 Sets:
1 Power Jerk+2 Split Jerks
@ 60-70% of 1RM Jerk
2A. Every 2 min, for 3 Sets:
2 Split Jerks @ 70-75%
3A. Every 2 min, for 2 sets:
8-10 Power Jerks @ 40-50%

B. Four Rounds for Time:
12 Strict HSPU
6 Power Cleans (135/95lbs)
12 Box Jump Overs (24"/20")
6 Power Cleans
*15 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Three Sets of:
(6 Intervals)
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB/BB G2O
8 Wall Balls
12 Med Ball Thrusters

10/8

THURSDAY

HXBXplus

Warm Up
3 min easy Bike or Row
Followed by...
50ft of...
Walk on Balls of Feet
Heel Walk
Sampson Lunge
Walking Lunges
Bunny Hops

A. From 0:00-8:00...
Max Cal Row
From 8:01-16:00...
Max Cal Bike
From 16:01-24:00...
600m Run
Max Cal Row in remaining time
Fromt 24:01-32:00...
600m Run
Max Cal Bike in remaining time
*Record one score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Hollow Pulses

B. "King of the Hill"
In an 18 min Window:
100m Run
8 Push-Ups
12 DB/BB Power Cleans
16 Cals (MC)