10/29

FRIDAY

HXBXplus

Warm Up
Allow a 12 min Window for:
Athlete Choice Warm Up/Set Up for workout
(provide suggestions if needed)

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cal Bike or 75 Cal Row
50 DB Box Step-Overs (50/35lbs)
1600m Run

HXBX

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

A. 3 x 12
DB Strict Press
BB Upright Rows

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

C. "Pipeline"
*If time allows

10/28

THURSDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
5 Muscle Snatch, 5 OH Squats
4 Power Snatch, 4 OH Squats
3 Squat Snatch, 3 Snatch Balances
2 Squat Snatch, 2 Snatch Balances

A. Every :90 sec, for 6 Sets:
Snatch x 1.1
(2 singles)
*build to a heavy

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

HXBX

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

A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold

B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round

10/27

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an emtpy BB...
Strict Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
Press in Split Jerk position x 3

A. Every 2 min, for 6 Sets:
Split Jerk w/ 2 sec pause in dip & 2 sec pause in catch x 2 reps

1) @ 65%
2) @ 70%
3-4) @ 75%
5-6) @ 80%

B. Three Sets for Max Cals/Reps:
Every 3 min...
Assault Bike x :60 sec
Strict HSPU's x :60 sec
Rest x :60 sec
*one score of total reps added up. 9 min running clock

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 8
*5 Dips between each set

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

10/26

TUESDAY

HXBXplus

Warm Up
Eight Rounds of:
:30 on/:20 off
1) Banded Palloff Hold
2) Banded Squats
3) Side Plank Hold
4) Russian Step-Ups
*switch sides second time through

A. Four Sets of:
Bulg. Split Squats x 8
Rev. Grip Bent Over Row x 8

B. For Time:
1000m Row
100 Air Squats
75 KB Swings (24/16kg)
50 SA Front-Racked KB Lunges
(Switch hands at 25 reps)
75 KB Swings
100 Air Squats

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) DB Bent Over Row
2) Banded Pull-Aparts
3) BB Curls
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

10/25

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Static Hang
3) Air Squats
Followed by...
EMOM x 6
:40 on/:20 off
1) Bike
2) Box Jumps
3) Wall Climbs (Walks)

A. For Time:
800m Run
30 Burpees to Bar
30 Pull-Ups
600m Run
20 Burpees to Target
20 Chest-to-Bar Pull-Ups
400m Run
10 Burpees to Target
10 Bar Muscle Ups
*35 min TIME CAP

HXBX

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

A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

10/23

SATURDAY

HXBXplus

Warm Up
One Round of:
Hawaiian Squats x 5 (each)
Russian Baby Makers x 10
Followed by...
Tabata x 12
1) V-Ups
2) Broad Jumps
3) Lat. Lunges
4) Plank to Pike

A. Five Rounds of:
Against a 5 min clock...
15/12 Cal Bike
400m Run
Max Burpee Box Jump-Overs in remaining time
-Rest 2 min between each-
*Record 5 total rep counts of the Burpee Box Jump-Overs

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3000m Row (as a team)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Wall Balls
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

10/22

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Handstand Hold
2) Light KB Swings
3) Bike

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
(or 8 Box Dips)
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
Single Leg Hip Bridge x 10
(10 each leg)
Hollow Hold x :30 sec

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 5
+
Push Press x 5
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 Burpees
5 Pull-Ups

10/21

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 5
OH Squat x 5
Power Snatch x 4
OH Squat x 4
Squat Snatch x 3
Snatch Balances x 3
Squat Snatch x 2
Snatch Balances x 2

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Snatch
(@80-85% of 1-RM)

B. Every 7 min, for 21 min:
1000m Row
16 KB Front-Racked Lunges
(24/16kg)

HXBX

Warm Up
Six Rounds:
:30 on/:20 off
1) Row
2) Plank to Pike
3) Medball Squat Cleans

A. Every :90 sec, for 6 Sets (3 each):
:60 on/:30 off
1) SL KB Deadlift
(:30 sec each side)
2) Alt. Pistols from Box
directly into...
AMRAP x 4
:40 on/:20 off
Medball Toss

B. "Code Red"
Every 6 min, for 18 min:
4:30 on/1:30 off
25/20 Cals (MC)
directly into AMRAP:
9 Deadlifts
6 Hang Cleans
3 S2O
-3 min rest-
"Pipeline"
In a 5 min Window:
Max Meters SkiErg

10/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Scap Push-Ups
3) Plank Shoulder Taps
Followed by...
EMOM x 6
:40 on/:20 off
1) Bike
2) Box Jumps
3) Wall Climbs

A. Five Rounds for Time:
400m Run
25 Wall Balls (20/14lbs)
15 Toes-to-Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In an 12 min Window:
Establish a heavy...
Bench Press x 8
*5 DB Upright Flys between each set

B. "Tag"
In a 25 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Pull-Ups
8 Power Cleans
8 Deadlifts

10/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Push Press x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3

A. Every :90 sec, for 8 Sets:
Split Jerk x 2 reps
1-3) @ 70%
4-6) @ 75%
7-8) 80-85%

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Push Press (95/65lbs)
10 C2B Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
9 min AMRAP:
200m Run
20 Wall Balls
*add 5 wall balls each round
-3 min rest-
8 min AMRAP
20 Cal Row
20 Alt. DB Snatches
*add 2 snatches each round

10/18

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
AMRAP:
4 Banded GM's
6 Air Squats
8 Rev. Lunges

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

B. "AB-3"
For Max Calories:
Bike x 3 min

C. CORE
(coaches choice)

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
*can set the BB down as needed. Do not have to be working for entire :60 sec.

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

B. "Tag"
In a 25 min Window:
10 Cal row
12 KB Squat + Swing
10 Cal Row
12 Devil's Press

10/16

SATURDAY

HXBXplus

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters (45/35lbs)
12 KB Swings (24/16kg)
200m Run
12 Wall Balls (20/14lbs)
12 Box Jumps (24"/20")

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps

10/15

FRIDAY

HXBXplus

Warm Up
Five Rounds of:
w/ an empty BB...
1 Squat Clean
+
3 Front Squats

Allow 5-6 min to warm up Back Squat

A. Every 2 min, for 5 Sets:
Back Squat
1) 6 @ 70% 1-RM
2) 6 @ 80%
3) @ 90%
4) 2 @ 95%
5) Max Reps @ 85%
*no more than 5 sec between each rep on max set

B. "Charley Horse"
For Time:
50/35 Cal Bike or 75/50 Cal row
25 Front Squats (175/115lbs)
25 Burpee Box Jumps (24"/20")

HXBX

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

A. In a 12 min Window:
Temp Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 25 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Swings

10/14

THURSDAY

HXBXplus

Warm Up
3 min AMRAP:
3 Burpees
6 Inchworms
9 Air Squats

A. EMOM x 10
:30 on/:20 off
1) Banded Palloff
2) Banded GM's
3) Couch Stretch
4) Side Plank
5) Russian Step-Ups
*Perform one side first time through and other side second time through

B.Four Rounds for Time:
400m Run
10 Deadlifts (275/185lbs)
15 Toes to Bar

HXBX

Warm Up
10 Cal Row or SkiErg
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. 3 x 12:
DB Seated Floor Press
BB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls
*King of the Hill is the most time spent in the Yellow Zone in total

10/13

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Deadlift x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

Allow 4-5 min to warm up C&J

A. Every :90 sec, for 10 Sets:
Clean & Jerk x 1
*Start around 60-65% of 1-RM

B. For Time:
60 Cal Row
30 G2O (135/95lbs)
15 Strict HSPU's
*15 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. Three Sets of:
DB Rev. Fly's x 10
DB Hammer Curls x 12
Banded Pull-Aparts x 15

B. "Tag"
In a 20 min Window:
8 Cal Bike
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups

10/12

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Bike @ 70%
2) Box Jumps
3) Wall Climbs
4) Scap Pull-Ups

A. Every 5 min, for 6 sets:
*3 sets of each

1) 1000m Row

2) Four Rounds for Time:
3 Wall Walks
12 Jumping Lunges

HXBX

Warm Up
Tabata x 9
1) Row
2) Medball Activation
3) HR Push-Ups

A. In a 10 min Window:
Bench Press x 6
[build as comfortable]
*10 Double DB Kick Backs between each set
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "Level Up"
In a 9 min Window:
5 Cal Row
5 DB Thrusters
*add one rep to each
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Box Jump Overs
*add one rep to Dball Box Jump Overs every round

10/11

MONDAY

HXBXplus

Warm Up
One Round of:
KB Swings x 15 (Light)
Wall Slides x 15
KB Swings x 15
Static Hang x :30 sec
KB Swings x 15
Medball Activation x :30 sec
KB Swings x 15

A. In a 16 min Window:
Establish a 1-RM
Strict Press

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
4 Inchworms
8 Air Squats

A. In a 12 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Capture the Flag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
Max Cal Bike in remaining time
*teams can split up wall balls and calories however they like

10/9

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Bike (60% percieved effort)
2) Wall Climbs
3) Box Jumps

A. 30 min AMRAP:
40/30 Cal Bike
40 DU's or 80 SU's
40 KB Swings (24/16kg)
40/30 Cal Row
40 DU's or 80 SU's
40 Push-Ups

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Roll Out

A. "Tag"
In a 30 min Window:
30 Burpee Box Jumps
40 KB Swings
50 Cal Row

10/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded Squats
2) Bike
3) Russian Step-Ups
(:20 sec each leg)

A. In a 16 min Window:
Back Squat
1) 8 @ 65% of 1-RM
2) 6 @ 75%
3) 4 @ 85%
4) 3 @ 90%
5) Max Reps @ 80%
*No more than 5 sec rest at top during max set

B. Three Rounds for Time:
500m Row
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 15 min Window:
4 x 8
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Four Rounds (Buy-In):
15 Push-Ups
30 DU's or 60 SU's
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals

10/7

THURSDAY

HXBXplus

Warm Up
Three Sets:
w/ an empty BB...
Snatch Grip DL x 3
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3
OH Squat x 3

A. In a 12 min Window:
Halting Snatch Deadlift
+
Snatch Pull
+
Snatch
*build as comfortable

B. Every 4 min, for 16 min:
25/18 Cal Bike
10 Power Snatches (135/95lbs)

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 8
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Clean & Jerk's