4/11

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Inchworms
3) Banded GM's

*Allow 6 min to Warm Up Back Squat

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70-74%
2) 5 @ 75-79%
3) 3 @ 80-84%
4) 2 @ 85-89%
5) 2 @ 90-94%
6) 1 @ 95+%

B. 12 min AMRAP:
20/15 Cal Bike
20 Alt. Pistols
10 Toes to Bar

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

4/9

SATURDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft (each)

*Allow 6 min to Warm Up for Part A

A. Every 2 min, for 3 Sets:
Deadlift x 10
@ 65-70% of 1-RM

B. 15 min AMRAP:
5 Strict Pull-Ups
10 KB Walking Lunges (24/16kg-Farmers Hold)
100m KB Farmers Carry (24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Pull-Ups
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

4/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) DU's (practice)
2) DB Floor Press
3) DB Bent Over Row

A. In a 15 min Window:
Build to 90-95% of 1-RM Bench Press

B. For Time:
100 DU's or 200 SU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups (hands on DB handles)
50 DB Push-Press
100 DU's or 200 SU's

HXBX

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

A. Three Rounds:
BB Strict Press x 8
DB Shoulder Fly's x 10
DB Shrugs x 12

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

4/7

THURSDAY

HXBXplus

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

A. In a 16 min Window:
Four Sets of:
Back Squat x 2 @ 90+%
*Includes Warm Up time

B. "Charley Horse"
For Time:
50/40 Cal Bike
(or 75/55 Cal Row)
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")

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:
:60 on/:30 off
1) SL KB Deadlift
2) Pistol from Box
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) Flutter Kicks
3) Mountain Climbers

B. "Partner Frenzy"
Every 4 min, for 6 Sets:
3 min on/1 min off
1) Bike or Row

2) AMRAP:
9 Deadlifts
6 Hang Cleans
3 Shoulder to OH
*DB or BB

4/6

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Jumping Pull-Up
3) Goblet Hold Rev. Lunges

A. Every :90 sec, for 18 min (3 sets):
:60 on/:30 off
1) Straight Legged Sit-Ups
2) Box Jumps (higher than usual)
3) BB Rev. Grip Bent Over Row
4) Ring/Box Dips

B. Against a 2 min clock...
300/250m Row
Max Reps of DB Push Press (50/35lbs)
-rest 2 min between each-
*One total score of total Push Presses

HXBX

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

A. In an 15 min Window:
10-9-8...1
Bench Press
*5 Banded Pull-Aparts between each set

B. "Tag"
In a 20 min Window:
100m Run
10 V-Ups
10 Push-Ups
10 Wall Balls
10 DB Power Cleans

4/5

TUESDAY

HXBXplus

Warm Up
200m Run
Tabata x 4
1) PVC Pass Throughs
2) KB Swings (light)

*Allow 5 min to Warm Up for Part A

A. Every :90 sec, for 10 Sets:
Split Jerk
w/ 2 sec pause in dip & recieving position
Sets 1-2) @ 65%
Sets 3-4) @ 70%
Sets 5-6) @ 75%
Sets 7-10) @ 80%

B. Three Sets of:
Against a 2 min clock...
300/250m Row
Max HSPU's in remaining time
-2 min rest between each-
*One score of total HSPU's

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"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add 2 Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
250m Row
20 Alt. DB Snatches
*add 2 snatches each round

4/4

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) Scap Pull-Ups
2) Inchworms
3) DB Thrusters (light)

A. Two Sets of:
2 Pull-Ups
4 Toes to Bar
6 Push-Ups
8 Wall Balls
-rest 1 min between rounds-

B. "Invictus Baseline Test"
Every 5 min, for 6 Sets:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*record 6 times

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


A. In a 15 min Window:
Front Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
10 Cal row
20 KB Squat + Swing
10 Cal Row
20 Burpee Box Jumps

4/2

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
200m Run
Alt. DB Snatch x 10 (light)

A. 15 min AMRAP:
500m Row
50 DU's or 100 SU's
10 Strict HSPU's
-5 min rest-
15 min AMRAP:
400m Run
30 Push-Ups

B. CORE
(Coaches Choice)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
2000m Row (Buy-In)
directly into...
AMRAP:
10 Alt. DB Snatches
10 Box Jumps
10 Wall Balls
10 KB Swings
200m Run

4/1

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Inchworms
2) Jumping Lunges
3) DB Bent Over Row (light)

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
6) 6 @ 80-85%
7) 8 @ 70-75%

B. 8 min AMRAP:
1 Thruster (115/75lbs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
4 Thrusters
8 Pull-Ups
etc.
*continue adding 1 thrusters and 2 pull-ups each round

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. Three Sets:
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round

3/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty...
Power Clean x 5
Squat Clean x 4
Front Squat x 3
Thruster x 2

*Allow 5 min to Warm Up Part A

A. Ten Sets of:
Power Clean
+
Hang Clean
Sets 1-3) @ 60-70% of 1-RM
Sets 4-6) @ 70-80%
Sets 7-10) @ 80-85%

B. Option 1
For TIme:
9-7-5
Squat Cleans (205/145lbs)
Ring Muscle Ups
OR....
Option 2
For Time:
15 Power Cleans (155/105lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

HXBX

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

A. 3 x 8:
Tempo Deadlifts
(4 sec up & down)
Single Leg Pistols
(on box)

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

3/30

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Air Squats

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

B. "Roxy #4"
For Time:
800m Run
800m Row
800m Run
40 Back Squats (155/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run

HXBX

Warm Up
6 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. Four Sets of:
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 Pull-Ups
12 DB Thrusters

3/29

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Plank Shoulder Taps
2) Rev. Snow Angels
3) HR Push-Ups
Followed by...
Two Sets of:
DB Floor Press x 12
DB Bent Over Row x 12

A. In a 16 min Window:
Bench Press
1) 5 @ 80-85%
2) 3 @ 85-90%
3) 2 @ 90%
4) 3 @ 85-90%
5) 8 @ 75-80%
6) 8 @ 75-80%
*Includes warm up time

B. Five Rounds for Time:
6 Hang Power Cleans (115/75lbs)
9 HSPU's
12 Push Presses (115/75lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. 3 x 10:
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
12 DB Devil's Press
24 KB Swings

3/28

MONDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5
(each arm)
KB Suitcase Carry x 30ft
(each arm)
Single KB Rom. DL x 10

*Allow 6 min to Warm Up for Part A

A. Three Sets of:
Deadlift x 8
@ 55-65% of 1-RM

B. "The Devil's Advocate"
Three Rounds for Time:
20/15 Cal Bike
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1
*Build as comfortable

B. "Tag"
In a 20 min Window:
50 Air Squats
50 Box Jump Overs
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

3/26

SATURDAY

HXBXplus

Warm Up
Four Sets:
:20 on/:10 off
1) V-Ups
2) Cossack Squats
3) Plank Walks
4) Scap Pull-Ups
5) Jumping Squats

A. 30 min AMRAP:
400m Run
directly into:
Three Rounds of:
15 Wall Shots (20/14lbs)
10 Push Ups
5 Pull Ups
*after 3 rounds they start over going back to the 400m Run, then back to the 3 rounds every time. Members must complete all 15 WB/s before partner 2 goes and so on.

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
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 Burpees to a Bar
5 Pull-Ups
200m Run

3/25

FRIDAY

HXBXplus

Warm Up
EMOM x 6:
:40 on/:20 off
1) Row
2) Banded GM's
3) Row
4) Hollow Rocks
5) Row
6) DB Rom. DL (light)

*Allow 5 min to Warm Up DL
A. Three Rounds for Time:
20 Cal Row
20 Deadlifts (185/125lbs)
12 Lat. Burpees over Bar
*18 min TIMECAP

B. Three Sets:
SL Deadlifts x 8 each @3011
Barbell Glute Bridges x 8
Side Plank x :45 sec each

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 Thrusters
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

3/24

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 20 Steps
(forward & backward)
Suitcase DL x 5 (each arm)

*Allow 6 min to Set Up Part A

B. Every :90 sec, for 4 Sets:
:60 on/:30 off
1) DB Floor Press
2) Banded Tricep Ext.
3) DU's
4) Strict Pull-Ups
5) Bike
*20 intervals to make up 4 complete Sets (total of 30 minutes)

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:
3 x 12
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

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

3/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
5 Deadlifts
4 Power Cleans
3 Squat Cleans
2 Front Squats
1 Thruster

*Allow 4-5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
2 Power Cleans
+
2 Squat Cleans
+
2 Front Squats
*Find a heavy for the complex

B. Every 4 min, for 4 Sets:
15/12 Cal Bike
10 Bar Facing Burpees
5 Cleans (155/115lbs)

HXBX

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

A. In a 10 min Window:
4 x 12
DB Floor Press
DB Fly's (chest)
B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) 6 Push-Ups
8 KB Swings
10 Box Jumps

3/22

TUESDAY

HXBXplus

Warm Up
Three Sets of:
100m Run
Empty BB GM's x 10
Behind the neck Press x 10

*Allow 6 min to Set Up Part A

A. 30 min AMRAP:
50 DU's or 100 SU's
400m Run
30 Wall Balls (20/14lbs)
20 Push-Ups
10 Pull-Ups

HXBX

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

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Dballs over Shoulder
(each side)
*add 2 reps each round

3/21

MONDAY

HXBXplus

Warm Up
Three Sets of:
250m Row
10 Air Squats

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 steps

B. For Time:
50 Cal Row
50 Box Jump Overs (24"/20")
50 KB Swings (24/16kg)
50 Single KB Box Step Overs
(24/16kg)
50 Cal Row

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 15 min Window:
Back Squat x 6
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

3/19

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 9
:40 on/:20 off
1) Box Jumps
2) Wall Walks
3) KB Goblet Squat
+
KB Swing

A. 15 min Window:
800m Run (Buy-In)
directly into...
AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
-5 min rest-
B. 15 min Window:
800m Run (Buy-In)
directly into...
AMRAP:
10 DB Squat Clean (50/35lbs)
10 Toes to Bar

HXBX

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

A. "Tag"
In a 30 min Window:
50 Burpee Box Jumps
50 KB Swings
50 Cal Row
50 Cal Bike
*Split up reps however you'd like