7/3

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Russian Baby Makers
10) Wall Slides

A. Four Rounds for Time:
25/20 Cal Row or Bike
20 Thrusters (75/55lbs)
15 Box Jumps
10 DB Box Step-Overs (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Plank to Pike
3) Burpees

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
8 Cals (MC)
200m Run

7/2

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Banded Pull-Throughs
2) Inchworm+Scap PU
3) Banded GM's

A. 4 x 8:
BB Hip Thrusts
Rev. Grip Bent Over Row

B. For Time:
21 Deadlifts (225/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. Every :90 sec, for 6 Rounds:
Deadlifts x 6
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Mountain Climbers
3) Hollow Hold/Rocks

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone

7/1

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Slides
2) Static Hang
3) Wall Walks

A. In a 12 min Window:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 2 @ 85%
4) 2 @ 90%
5) 1 @ 95%

B. 15 min AMRAP:
5 Pull-Ups
10 Push Press (115/75lbs)
30 DU's or 60 SU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. 3 x 12
BB Curls
Banded OH Tricep Ext.

B. "Level Up"
In a 9 min Window:
100m Run
10 KB Swing+Squat
*add one swing+squat each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Squat+ Curl
*add one rep to both each round

6/30

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Air Squats
6 Rev. Lunges

*Alllow 5-7 minutes to warm up back squat

A. In a 12 min Window:
Back Squat
1) 5 @ 70%
2) 3 @ 75%
3) 1 @ 85%
4) 6 @ 80%


B. EMOM x 4
For Max Reps:
:30 sec on/:30 off
1) Bike or Row Cals
2) DB Front Squats (50/35lbs)
3) Devil's Press (50/35lbs)
-3 min rest-
EMOM x 15
1) # of cals hit on Row or Bike
2) # of Front Squats hit
3) # of Devil Press hit

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers

*allow 3-4 min to warm up Bench

A. Every 2 min, for 12 min:
Bench Press x 8
*build as comfortable

B. "Partner Frenzy"
Every 2:30 for 8 Rounds:
2 min on/:30 sec off

1) Row

2) AMRAP:
5 Devil Press
10 Box Jumps

6/29

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Scap Push-Ups
3) Plank to Pike
Followed by...
One Set:
w/ empty BB...
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3
directly into...
One Round:
2 Snatch Lift-Offs
+
Snatch

A. Every :90 sec, for 8 Sets:
2 Snatch Lift-Offs
+
Snatch
*build as comfortable

B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Lat. Burpees over Bar

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 9
:35 on/:25 off
1) BB/DB Bent Over Row
2) Banded Pull-Aparts
3) Straight Legged Sit-Ups
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Hollow Hold/Rocks
3) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
10 Shoulder to OH
12 Cals (MC)
*Most time in Yellow Zone

6/28

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Wall Climbs
2) Box Jumps
3) Echo Bike

A. "Invictus Baseline"
Every 5 min, for 30 min:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14)
*if needed, scale back reps to allow for at least 30 sec of rest at end of each round

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 4-5 min to warm up Back Squat

A. Every 2 min, for 12 min:
Back Squat x 6

B. "Tag"
In a 25 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

6/26

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Row
2) Inchworms
3) Russian Baby Makers

A. 30 min AMRAP:
You Go, I Go Fashion...
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) DB Squat + Curl
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Push-Ups
5 Pull-Ups
50m KB Farmers Walk
100m Run

6/25

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Sumo Stance Squats
2) Banded GM's
3) Rev. Lunges
4) Burpees

A. In a 16 min Window:
Back Squat
1) 5 Reps @ 75%
2) 3 Reps @ 80%
3) 1 Rep @ 85%
4) 8 Reps @ 75%
5) 8 Reps @ 75%

B. Every 5 min, for 15 min:
20/15 Cal Bike or 25/20 Cal Row
12 Lat. Burpees over Bar
9 BB Front Squats (135/95lbs)
6 HSPU's
*record 3 times

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

6/24

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 4
Group 2)
4 min AMRAP:
4 Inchworms
8 Burpees
12 Plate G2O

B. Eight Rounds:
Against a 3 min Clock...

1) Row 500m
Max Toes to Bar

2) Run 400m
Max Power Cleans (155/115lbs)
*4 rounds of each back and forth. Score is total reps of all 8 rounds combined

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Bench Press x 8
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
32 Cals

6/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) HR Push-Ups
2) Wall Slides
3) Air Squats

A. Three Sets:
DB Bench Press x 8
Banded Tricep Ext. x 20

B. 12 min AMRAP:
300m Row/SkiErg
20 SA DB Push Press
(10 each; 50/35lbs)
20 Box Step-Overs
(DB Goblet Hold; 24"/20")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. 3 x 10
Seated DB Press
Shoulder Fly's
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O

6/22

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Inchworms
3) Plank
Followed by...
EMOM x 6
:40 on/:20 off
(:20 sec each side)
1) Banded Paloff
2) Single Leg Glute Bridge
3) Side Plank

A. Four Sets:
Bent Over Row x 8

B. Four Rounds for Time:
50 DU's or 100 SU's
30 Cal Row or 25 Cal Bike
10 Deadlifts (225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. 3 x 8
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Devil Snatches
(each side)
*add one each round

6/21

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Cobra
3) Plank to Pike

A. Every :90 sec, for 6 Rounds:
Deadlift x 8
*build as comfortable

B. 16 min AMRAP:
20 Cal Row or 15 Cal Bike
20 Alt. DB Snatches (50/35lbs)
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 6
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats

6/19

SATURDAY

HXBXplus

Tabata x 16
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
200m Run
12 Deadlifts (115/75lbs)
9 Hang Cleans
6 Front Squats
*You Go, I Go Fashion

HXBX

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

A. "Tag"
In a 40 min Window:
400m Run (together)
40 Alt. Snatches
40 Burpee Box Jumps
40 KB Swings
40 Cals (MC)

6/18

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:35 on/:25 off
1) Wall Slides
2) Paloff Hold Rev. Lunges
3) Banded GM's

A. Every :90 sec, for 5 Sets:
Strict Press
1) 5 Reps @ 70%
2) 4 Reps @ 75%
3) 3 Reps @ 80%
4) 2 Reps @ 85%
5) 1 Rep @ 90%

B. 12 min AMRAP:
9 Devil's Press (50/35lbs)
12 DB Box Step-Overs
15 DB Push Presses

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Burpees
3) Air Squats
4) Plank to Pike
5) Butt Kickers
6) Plank Shoulder Taps

A. In a 15 min Window:
Back Squat x 5
*build as comfortable

B. "King of the Hill"
In an 18 min Window:
12 Burpees over Bar
15 BB/DB G2O
18 Cals (MC)

6/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
4 min AMRAP:
5 Plank to Pike
10 KB Swings (light)

A. "Nate Jr."
15 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (24/16kg)
or
15 min AMRAP:
8 Pull-Ups
8 Pike Push-Ups
8 KB Swings (24/16kg)

B. Three Sets:
SL Hip Bridge x 12 (each)
BB Bent Over Row x 8

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Burpee+Air Squat

A. A. Five Sets:
Strict Press x 6
Push Press x 10
*complete all 4 sets of SP before moving on to PP

B. "Level Up"
In a 9 min window:
40 SU's
5 Ab-Mat Sit-Ups
*add one sit-up
In a 9 min Window:
5 Cal Bike/SkiErg
5 BB/DB Thrusters
*add one to both mvnts

6/16

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Banded Paloff (left)
2) Banded Paloff (right)
3) Burpees
4) Plank to Pike

A. EMOM x 6
:35 on/:25 off
1) Hollow Hold or Rocks
2) Alt. Single Leg V-Ups
3) Plank

A. Five Rounds for Time:
50 Cal Row or 40 Cal Bike
40 Air Squats
30 Push-Ups
20 Toes to Bar
10 Strict Pull-Ups
*40 min TIME CAP

HXBX

Warm Up
100m Run
Tabata x 4
1) Plank (on hands)
2) HR Push-Ups

A. In an 8 min Window:
3 x 10
Bench Press
DB Tricep Kick Backs

B. "Tag"
In a 30 min Window:
5 Pull-Ups
5 Push-Ups
5 Burpees
10 Cal Row
5 Dballs Over Shoulder
5 KB Swing+Squat
5 Plate G2O
100m Run

6/15

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Sumo Stance Squats
2) Banded GM's
3) Burpees
directly into...
One Set of:
w/ empty BB...
Snatch Grip DL x 3
Hang Snatch Shrugs x 3
Hang Snatch High Pulls x 3
directly into...
One Round of:
w empty BB...
2 Snatch Lift-Offs
+
Hang Snatch

A. Every :90 sec, for 8 Sets:

2 Snatch Lift-Offs
+
Hang Snatch

B. 12 min AMRAP:
40 DU's or 80 SU's
15 Pull-Ups
10 Burpee Box Jump Overs (24"/20")

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Plank
3) Butt Kickers
4) Mountain Climbers

A. EMOM x 6
:35 on/:25 off
1) DB Seasaw Row
2) Banded Pull-Aparts
directly into...
EMOM x 4
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
6 Devil Press
9 DB Hang Power Cleans
12 DB Push Press
15 Cals (MC)
*Most time spent in YZ

C. "Pipeline"
*IF TIME ALLOWS

6/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded Lat. Walks

A. In a 16 min Window:
Back Squat
1) 5 Reps @ 65%
2) 3 Reps @ 75%
3) 1 Rep @ 85%
4) 8 Reps @ 75%
5) 8 Reps @ 75%
6) 8 Reps @ 75%

B. For Time:
1200m Run
20 KB Alt. Lunges
(Farmers Hold 24/16kg)
800m Run
20 KB Alt. Lunges
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

*Allow 4-5 minutes to warm up DL

A. Every :90 sec, for 6 Rounds:
Deadlifts x 5
*build as comfortable

B. "Tag"
In a 20 min Window:
4 DB Hang Clean & Jerks (each arm)
6 Dball Box Jump Overs
8 Alt. DB Snatches
100m Run

6/12

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Three Rounds:
w/ empty BB...
Deadlift x 4
Power Clean x 4
Squat Clean x 4
FR Alt. Rev. Lunges x 4

A. In a 10 min Window:
Power Clean
+
2 Shoulder to OH
*build as comfortable

B. For Time:
400m Run
immediately into...
Four Rounds of:
4 Power Cleans (135/95lbs)
6 FR Alt. Rev. Lunges
8 Shoulder to OH
immediately into...
400m Run

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (together)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps

6/11

FRIDAY

HXBXplus

Warm Up
Every :90 sec, for 4 Rounds:
:60 on/:30 off
1) Bike
2) Bear Crawl+Plank Shoudler Taps
-:30 sec each-
Followed by...
One Round:
Wall Climbs x 5
Single Leg Broad Jump x 5 each leg

A. 30 min AMRAP:
500m Row or 25/20 Cal Bike
40 DU's or 80 SU's
30 Single DB Step-Ups (55/40lbs)
20 DB Thrusters (35/20lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "Tag"
In a 20 min Window:
5 Devil's Press
10 Air Squats
5 DB Seated Press
100m Run