9/13

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Banded GM's
3) Burpees

A. In a 15 min Window:
Deadlift
% off of 3-RM from last week
1) 5 @ 50%
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Test 3-RM
6) Test 3-RM

B. Three Sets of:
Against a 2 min clock...
5 Bar Facing Burpees
5 G2O (135/95lbs)
*Rest 2 min between sets and pick up where you leave off after each set. Report total rounds and reps performed.

HXBX

Warm Up
Group 1)
Row
Group 2)
2 min AMRAP:
5 Inchworms
5 Air Squats
5 Push-Ups

A. In a 15 min Window:
Front Squats x 8
*Build as comfortable


B. "Level Up"
In an 8 min Window:
5 DL's
5 Hang Clean's
5 Shoulder to OH
*add one rep to all each round.
Use same bar for all mvnts. Use DB's if needed (must be light)
-3 min rest-
In an 8 min Window:
5 Cal Row
5 Lat Burpees over Rower
*add one rep to both each round

9/11

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Side Plank
3) SA Plank
4) Hollow Hold
5) Air Squats
6) Lat. Alt. Lunges

A. Every 5 min, for 6 Sets:
1) 75/50 Cal Bike or 1000m Row
2) 75 Shoulder to OH (115/75lbs)
3) 15 Ring Muscle-Ups or 30 Strict Pull-Ups
4) 75 DB Thrusters (35/25lbs)
5) 75 Box Jump Overs (24"/20")
6) 800m Run
* Record all 6 times and add up for one total time

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

9/10

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Alt. Lat. Lunges
2) Scap Push-Ups
3) Static Hang

A. EMOM x 9
1) Bike x :40 sec
2) DB Bent Over Row x 10
3) DB Rev. Fly's x 12

B. "Open Workout 19.1"
15 min AMRAP:
19 Wall Balls (20/14lbs)
19 Cal Row

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

9/9

THURSDAY

HXBXplus

Warm Up
Two Rounds:
Inchworms x 5
Empty BB DL's x 10
Empty BB GM's x 15

A. Every :90 se, for 8 Sets:
Deadlift x 1.1.1
@ 70%
*perform 3 quick singles

B. 24 min AMRAP:
In teams of 2...
25 Double KB DL's (245/16kg)
25m Double KB FR Walking Lunges
50m Double KB OH Carrry
150 Double KB Farmers Carry
*You go, I go Fashion throughout

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

9/8

WEDNESDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (light)
Wall Slides x 10
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Pec Activation x :30 sec
KB Swings x 15
*NASAL BREATHING ONLY

A. Five Sets of:
Push Press x 6 @ 11X2

B. For Time:
800m Run
100 Push-Ups
800m Run

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers
A. In a 15 min:
Bench Press x 5 @41X1
*build as comfortable

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

1) Row or Bike

2) AMRAP:
5 Devil Press
10 Box Jumps

9/7

TUESDAY

HXBXplus

Warm Up
Three Sets:
10 Cal Bike
10 DB Thrusters (light)
Bear Crawl x 25ft

*Allow 6-8 min to warm up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 Reps @ 80%
3) 1 @ 90%
4) 3 @ 80-85%
5) 6 @ 75-80%
6) 9 @ 70-75%

B. 9 min AMRAP:
3 Thrusters (135/95lbs)
6 Lat. Burpees over Bar
9 Chest-to-Bar Pull-Ups

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) Superman Hold
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

9/6

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) SA Plank (left)
4) SA Plank (right)
directly into...
One Round:
w/ empty BB...
Back Squat x 4
Snatch Grip BTN Presses x 4
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4

A. In a 16 min Window:
Build to 80-85% of 1-RM Snatch

B. Every 2 min, for 20 min:
FOR MAX LOAD
350/300m Row or Ski-Erg
3 Snatches
*Sum of total amount of weight successfully lifted in the 30 snatches

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

9/4

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Row x :40 sec
2) 12 Hollow Rocks
3) Alt. Lat. Lunges

A. 30 min AMRAP:
In teams of two
You Go, I Go Fashion...
250m Row
15 KB Swings (24/16kgs)
10 DB Hang Squat Cleans
(50/35lbs)
5 Bar Muscle Ups or 8 Strict Pull-Ups

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

9/3

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets:
Banded GM's x 20
Rev. Snow Angles x 10

A. In a 15 min Window:
Establish a 3-RM Deadlift

B. EMOM x 15
30 DU's or 60 SU's
3 Deadlifts
(60% of 3-RM)

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 6 Rounds:
Deadlifts x 6
*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

9/2

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Banded Lat Stretch
(:20 sec each arm)

Allow 5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk
1-2) 2 @ 60-65%
3-4) 1 @ 70-75%
5-6) 1 @ 80-85%
7-8) 1 @ 86-90%
9-10) 1 @ 90-95%

B. Every 5 min, for 15 min:
400m Run
10 Toes-to-Bar
10 Ground to OH (135/95lbs)
*Note time for all 3 sets and add them up for one total working time. Goal is to be aggressive and have lowest total working time.

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

9/1

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Medball Squat Cleans
2) Static Hang
3) Inchworms
4) Broad Jumps

A. Every :90 sec, for 30 min:
(5 Sets)
1) 18/15 Cal Row
2) 5 Burpee Box Jumps
+
6 Strict Pull-Ups
3) 20 Wall Balls (20/14lbs)
4) 5 Burpee Box Jumps
+
10 KB Alt. Rev. Lunges (24/16kg)
[farmers carry]

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

8/31

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Air Squats
3) Banded GM's

A. "Devil's Sweet Tooth"
For Time:
24/18 Cal Bike
12 Devil's Press (50/35lbs)
20/14 Cal Bike
10 Devil's Press
16/10 Cal Bike
8 Devil's Press
12/6 Cal Bike
6 Devil's Press

B. EMOM x 8
1) Wall Sit x :40 sec
2) KB Rev. Lunges x 16
3) HR Push-Ups x 12
4) Hand Stand Hold x :30 sec

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
Bent Over Row
(2 sec pause at top)
Scap Push-Ups
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

8/30

MONDAY

HXBXplus

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

Allow 5 min to warm up BP

A. In a 12 min Window:
Bench Press
1) 5 @ 80-85%
2) 4 @ 85-90%
3) 3 @ 90-95%
4) 2 @ 95-98%
5) 1 @ 100+%

B. Three Rounds for Time:
30/25 Cal Row
15 Chest-to-Bar Pull-Ups
10 Strict HSPU's

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

8/28SATURDAYHXBXplusWarm Up
Tabata x 9
1) Frog Jumps
2) Side Plank (left)
3) Side Plank (right)

A. "Disseting Kelly"
30 min AMRAP:
In teams of 2...
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14lbs)
*Teams will alt. tasks, with only 1 member working at a time. Partner A will run 400m, Partner B does 30 Box Jumps, Partner A does 30 Wall Balls, Partner B runs 400m, etc.

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
80 KB Swings
40 Burpee Box Jumps
80 Cals (MC)
*Members can split reps up however they would like

8/27

FRIDAY

HXBXplus

Warm Up
Two Rounds:
w/ empty BB...
5 Strict Press
10 Lat. Burpees over Bar
directly into...
Two Rounds:
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

Allow 5 min to warm up C&J

A. Every :90 sec, for 8 Sets:
Clean & Jerk x 1
*start at 60% and build as comfortable

B. For Time:
40/30 Cal Bike
40 Burpee Pull-Ups
*Burpee+Pull-Up = 1 rep
[burpee under bar]

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 12
*build as comfortable

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

8/26

THURSDAY

HXBXplus

Warm Up
EMOM x 6
1) Inchworms
2) Turkish Get-Ups (left)
3) Turkish Get-Ups (right)

A. For Time:
1500m Row
100 Air Squats
50 Alt. DB Snatches (50/35lbs)
1200m Run
1000m Row
60 Air Squats
30 Alt. DB Snatches
800m Run
500m Row
40 Air Squats
20 Alt. DB Snatches
400m Run
*40 min TIME CAP

HXBX

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

A. Four Sets:
Strict Press x 8
Push Press x 8
*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

8/25

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Inchworms
3) DB Rom. DL's (light)

Allow 5-6 min to warm up DL

A. Deadlift
1) 5 @ 60%
2) 3 @ 65%
3) 1 @ 70%
4) 5 @ 65%
5) 3 @ 70%
6) 1 @ 75%

B. Three Rounds for Time:
10 Toes to Bar
20 Box Jumps
400m Run

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

8/24

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Static Hang

Allow 4-5 min to warm up BP

A. Bench Press
1) 4 Reps @ 65%
2) 3 Reps @ 75%
3) 2 Reps @ 85%
4) 1 Rep @ 90-95%
5) Max Reps @ 75%

B. EMOM x 16
1) 40 DU's or 80 SU's
2) 20 Push-Ups
3) 15/10 Cal Bike
4) 5 Wall Walks
*scale reps as needed to ensure you have at least 15 sec of rest each min

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) Rev. Grip Bent Over Row
directly into...
EMOM x 3
: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"

8/23

MONDAY

HXBXplus

Warm Up
Two Rounds:
Bike x :30 sec
w/ empty BB...
Deadlift x 3
Power Clean x 3
Front Squat x 3
*Nasal Breathing only

A. In a 20 min Window:
1-RM Front Squat

B. 7 min AMRAP:
3 Thrusters
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 C2B Pull-Ups
9 Thrusters
9 C2B Pull-Ups
*continue adding 3 reps to both mvnts each round until time expires
*SCORE is TOTAL REPS

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 10
*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

8/21

SATURDAY

HXBXplus

Warm Up
Tabata x 16
1) Single Arm 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. In teams of 2...
Alt. full rounds, complete as many rounds as possible in 40 min of:
5 Strict Pull-Ups
10 Push-Ups
20 KB Swings (24/16kg)
*Every 6 Rounds (3 per person), teams must run 400m together

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