5/27

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Russian Swings
3) Burpee Box Jumps

A. Four Rounds for Time:
40/30 Cal Bike
30 KB Step-Overs
(Goblet Hold; 24/16kg)
20 SA KB Thrusters
(10 each)
10 Burpee Box Jump Overs (24"/20")
*40 min TIME CAP

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) Straight Legged Sit-Ups

5/26

THURSDAY

HXBXplus

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

*Allow 6-8 min to Warm Up for Part A

A. Every :90 sec, for 6 Sets:
Deadlift x 6
@ 65% of 1-RM

B. 20 min AMRAP:
Double KB DL x 25 (24/16kg)
Front Racked KB Lunges x 50
500m Row

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 10:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 Devil's Press
*add one rep to DP

5/25

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded GM's
2) Box Jumps
3) BIke

A. Five Sets of:
Front Squat x 3.2.1
*Perform 3 reps, rack the bar, rest 10 sec, then perform 2 reps, rack the bar, rest 10 sec, perform 1 rep.

B. 12 min AMRAP:
40 DU's or 80 SU's
20 KB Rev. Lunges (24/16kg)
[Farmers Hold]
10 Pull-Ups

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Three Sets of:
SL Deadlifts x 8
(each leg)
Banded Pull Throughs x 15

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Deadlifts

5/24

TUESDAY

HXBXplus

Warm Up
Two Sets of:
8 Cal Row
16 KB Swings (light)

A. Four Sets of:
Incline DB Press x 8
Single Arm DB Row x 8

B. Every 6 min, for 4 Sets:
20/16 Cal Row
12 SA DB Push Press (50/35lbs)
[12 each arm]
12 Toes to Bar
*Still working with a pair of DB's in Front Rack position for Single Arm Push Press

HXBX

Warm Up
25/20 Cals (MC)
Followed by...
Three Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. 3 x 12
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "King of the Hill"
20 min AMRAP
15 Push-Ups
30 KB Swings
60 Cals (MC)

5/23

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
Snatch Grip DL x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up for Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Snatch
+
OH Squat
*Build over the 8 Sets

B. Every 4 min, for 4 Sets:
12/10 Cal Bike
12 Bar Facing Burpees
9 Power Snatches (115/75lbs)

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Rev. Lunges
2) Jumping Lunges
3) Ski Lunges

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jumps
8 KB Goblet Front Squats
12 SA KB Thrusters
(6 each)

5/21

SATURDAY

HXBXplus

Warm Up
250m Row
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Hollow Hold

*Allow 6 min to Warm Up/Set Up Part A

A. 8 min AMRAP:
15 Cal Row
12 DB Deadlifts (50/35lbs)
9 DB Hang Power Cleans
6 DB Push Press
-2 min rest-
8 min AMRAP:
15 Cal Row
5 Devil's Press (50/35lbs)
-2 min rest-
8 min AMRAP:
15 Cal Row
12 Front-Racked DB Lunges
(50/35lbs)
9 DB Push Press

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 Run (Buy-In)
*200m Intervals until each has done 5 rounds
directly into...
AMRAP:
10 Alt. DB Snatches
10 Cal Bike
10 Wall Balls
10 KB Swings

5/20

FRIDAY

HXBXplus

Warm Up
Two Sets of:
DB Rev. Lunges x 10 (light)
DB Front Squat x 10
DB Push Press x 10
DB Thrusters x 10

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Front Squat x 2 @ 32X1
+
Front Squat x 3 (no tempo)
*Build to a heavy complex/Start around 60% of 1-RM

B. For Time:
30 DB Thrusters (50/35lbs)
30 Alt. DB Rev. Lunges
20 DB Thrusters
20 Alt. DB Rev. Lunges
10 DB Thrusters
10 Alt. DB Rev. Lunges
*Farmers Hold for lunges

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 Burpee Box Jumps
*add two reps to both mvnts each round

5/19

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Static Hang x :20 sec
BB Strict Press x 10

A. Every :90 sec, for 7 Sets:
Push Jerk
+
Split Jerk
1) 55% of 1-RM SJ
2) 60%
3) 65%
4) 70%
5) 75%
6) 80%
7) 85%

B. Five Rounds for Time:
400m Run
8 Strict Pull-Ups
16 Push-Ups

HXBX

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

A. In a 15 min Window:
Back Squat x 8
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)

5/18

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) KB Swings
3) KB Windmills
(:20 sec each arm)

*Allow 8-10 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 88-90%
of 1-RM

B. Every 3 min, for 3 Sets:
30/22 Cal Bike
Max DU's or SU's
-2 min rest between each-

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 DB Clean & Jerks
12 Burpees to Bar

5/17

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
100m Row
Burpees x 3

*Allow 5 min to Set Up Part A

A. Two Rounds for Time:
400m Run
500m Row
400m Run
25 Burpee Broad Jumps
400m Run
40 Wall Balls (14/10lbs)
400m Run
500m Row
*40 min TIME CAP

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 Seasaw Rows
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

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

5/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
DL x 3
Clean Shrug x 3
Clean High Pull x 3
Power Clean x 3
Squat Clean x 3

A. In a 20 min Window:
Establish a 1-RM Clean


B. "2008 Games Finale"
For Time:
30 Squat Clean to OH
(155/105lbs)

HXBX

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

A. In a 10 min Window:
Tempo Deadlifts x 5
(4 sec up, 4 sec down)

B. "Tag"
In a 25 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

5/14

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Sets of:
Scap Pull-Ups x 10
Shoulder Taps x 20

A. 40 min AMRAP:
In teams of 2, alt. full rounds...
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats

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

5/13

FRIDAY

HXBXplus

Warm Up
Three Sets of:
Bike x :60 sec
40 DU's or 80 SU's
Plank Hold x :30 sec
DB Suitcase DL x 15 (each)

A. EMOM x 30
1) 12/10 Cal Row
2) 40 DU's or 80 SU's
3) 12 Toes to Bar
4) Max Reps Alt. DB Snatches (50/35lbs)
5) Rest
*Score= Total # of Snatches

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

5/12

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Single DB for all...
Front Rack Rev. Lunge x 5
Front Squat x 5
Push Press x 5
Thruster x 5
(5 each arm)

*Allow 5 min to Set Up for Part A

A. "Helton"
Three Rounds for Time:
800m Run
30 DB Squat Cleans
(50/35lbs)
30 Burpees

HXBX

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

A. In a 12 min Window:
Bench Press x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
100m Run
16 Push-Ups

5/11

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Handstand Hold
3) Box Jumps

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
1-2) 1 @ 65%
3-4) 1 @ 75%
5-6) 1 @ 80%
7-8) 1 @ 85%

B. 15 min AMRAP:
21 Cal Row
15 Box Jumps (30"/24")
9 HSPU's

HXBX

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

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

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

1) Row

2) 6 Alt. DB Snatches
6 SA Hang C & J's (each)
6 Pull-Ups

5/10

TUESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase DL x 5 (each)
SA KB OH Carry x 50 ft
Bear Crawl x 25ft
Followed by...
One Round of:
Empty BB GM's x 10
Lat. Burpees over Bar x 10

*Allow 8 min to Warm Up for Part A

A. Every 2 min, for 6 Sets:
Deadlift x 3
@ 85% of 1-RM

B. For Time:
800m Run
50 Chest-to-Bar's
800m Run

HXBX

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

A. 3 x 12
Rev. Grip Bent Over Row
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
6 Cal Row
6 Burpees over Rower
*add 2 reps each round
-3 min rest-
In a 9 min Window:
6 Cal Bike
6 Wall Balls
*add 2 reps each round

5/9

MONDAY

HXBXplus

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

*Allow 6 min to Warm Up for Part A

A. Every :90 sec, for 8 Sets:
Cleans
1-3) 3 @ 60-70%
4-6) 2 @ 70-80%
7-8) 1 @ 80+%

B. Every 4 min, for 4 Sets:
15/12 Cal Bike
2 Shuttle Runs
(first arrow Out & Back= 1 rep)
50m Walking Lunges w/ DB's
(first arrow Out & Back)

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 12
*build as comfortable

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

5/7

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Bike
2) Burpee Pull-Ups

*Allow 4-5 min to Set up Part A

A. 40 min AMRAP:
100/70 Cal Bike
800m Run (together)
60 Devil's Press (50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
(or 40 Pull-Ups)
*Teams can split up everything but run, however they would like

HXBX

Warm Up
400m Run
followed by...
Two Rounds:
Plank to Pike x 10
Push-Ups x 10
Cobra x :20 sec

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA DB Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)

5/6

FRIDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
Side Plank x :30 sec (each side)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Tempo Front Squat x 3
@ 31X1
*start at 60-65% of 1-RM, build over the course of 8 sets, reaching a heavy triple by the 6th set, and repeating that weight for sets 7 & 8.

B. For Time:
60 Cal Row
50 Wall Balls (20/14lbs)
40 Toes to Bar

HXBX

Warm Up
200m Run
directly into...
5 Burpees
10 Push-Ups
:20 sec static hang

A. 3 x 10
Sumo Deadlifts
DB Rev. Lunges
(10 each leg)

B. "Tag"
In an 18 min Window:
8 Cal Row
8 Burpees over Row
8 DB Deadlifts
8 DB Thrusters

5/5

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Empty BB GM's
2) KB Swings (light)
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Hang Clean x 3
Low Hang Clean x 3
Clean (floor) x 3

A. Every 2 min, for 6 Sets:
3-Position Clean
@ 50-60% of 1-RM
(Hang Clean+Low Hang Clean+Clean)

B. Every 5 min, for 3 Sets:
26/20 Cal Bike
12 Hang Power Cleans (135/95lbs)
* This is a sprint

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

*Allow 4 min to Set Up for Part A

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Flutter Kicks
3) Hollow Hold

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Devil's Press
*add one rep to each
-rest 2 min-
In a 9 min Window:
200m Run
50 SU's
*Add 5 SU's each round