7/13

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Kip Swing
2) Plank
3) Row

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

A. Every 6 min, for 5 Sets:
10 Pull-Ups
15 Toes-to-Bar
20 Push-Ups
25 Wall Balls (20/14lbs)
*Record all 5 Times

HXBX

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

A. EMOM x 9
:40 on/:20 off
1) Alt. Rev. Lunges
2) Air Squats
3) DB Push Press

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

1) Row

2) 6 DB Front Squats
6 SA Hang C & J's (each arm)

7/12

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Glute Bridge
2) Scap Push-Ups
3) Inchworms

A. In a 12 min Window:
Four Sets of:
Barbell Hip Thrusts x 8
Seated Banded Row x 12

B. For Time:
21 Deadlifts (205/145lbs)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m 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 Bike
6 Alt. DB Snatches
*add 2 reps to both mvnts each round
-3 min rest-
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round

7/11

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) PVC Pass Throughs
3) Wall Walks

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3) 2 @ 80%
4) 2 @ 80%
5) 2 @ 85%
6) 2 @ 88%

B. 15 min AMRAP:
15/12 Cal Bike
10 Box Jump-Overs (24"/20")
5 Strict HSPU's

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

7/9

SATURDAY

HXBXplus

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

*Allow 5 min to Set Up/Warm Up Part A

A. In teams of 2...
For Time:
2000m Relay Row
1600m Relay Run
120 DB Thrusters (35/20lbs)
60 Toes to Bar
30 Wall Walks
*Split up reps including row and run however they'd like

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) SL Sit-Ups
2) Banded Pull-Throughs

B. "Tag"
In a 30 min Window:
200m Run
10 Sumo DL High Pulls
10 KB Swings
10 SA DB Hang C&J's
(5 each arm)
10 Cals (MC)

7/8

FRIDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) DB Row (left)
2) DB Row (right)
3) KB Sumo DL

A. Against a 30 min clock...
1500m Row
immediately into...
AMRAP of:
10 HSPU's
15 KB Swings (24/16kg)
20 Alt. Pistols
*Score is AMRAP

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. Three Rounds of:
DB/KB Rev. Lunges x 16 (8 each)
DB/KB Rom. DL's x 12
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:
18 Cals (MC)
18 Alt. DB Snatches
18 Wall Balls

7/7

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Box Jumps
2) Alt. DB Snatches (light)

*Allow 5 min to Set Up/Warm Up Part A

A. Every 8 min, for 4 sets:
400m Run
16 Burpee Box Jump Overs
(24"/20")
8 Power Snatches (95/65lbs)
*Record all 4 times

HXBX

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

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

B. "Partner Frenzy"
Every 4 min, for 4 Rounds:
3 min on/ 1 min off

1) Bike or Row

2) AMRAP:
6 Turkish Get-Ups
(3 each side)
12 Box Jumps
*2 rounds of each

7/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
DB Rom. DL x 10

A. Four Sets of:
SL Deadlift x 8 (each)
Barbell Hip Thrusts x 8

B. 12 min AMRAP:
3 Bar Muscle Ups
[or 6 Pull-Ups]
6 DB Hang Power Cleans (50/35lbs)
12 Alt. DB Rev. Lunges
[Farmers Hold]

HXBX

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

A. Four 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:
100m Run
8 BB Deadlifts
8 Lat. Burpees over Bar
8 BB Bent Over Rows
8 Pull-Ups

7/5

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Pallof Hold (:20 each)
2) Burpees to Bar
3) Jumping Pull-Ups

*Allow 5 min to Set Up Part A

A. Every :90 sec, for 4 Sets:
For Max Reps...
:60 on/:30 off
1) DB Floor Press (50/35lbs)
2) Banded OH Tricep Ext.
3) DU's or SU's
4) Strict Pull-Ups
5) Cal Bike
*20 total intervals/one score of total reps

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]
*8 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 Bike
5 DB Devil's Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
10 Dball Squats
*add one rep to Dball Squat

7/4

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) High Knees
2) Cossack Squats
3) Inchworms
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

*Allow 5 min to Set Up/Warm Up Part A

A. "Happy 4th of July!"
Seven Rounds for Time:
400m Run
17 Cal Row
7 Lat. Burpees over Row
6 Pull-Ups
*40 min TIME CAP

HXBX

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

A. "1776"
Tag Style...
40 min AMRAP:
17 Cal Row (each)
76 Wall Balls
17 Cal Row (each)
76 Alt. DB Snatches
17 Cal Row (each)
76 Burpees to bar
17 Cal Row (each)
76 Box Jump Overs
*Members can split reps up however they'd like

7/2

SATURDAY

HXBXplus

Warm Up
EMOM x 9
1) Box Jumps
2) Burpees to Bar
3) DB Rom. DL (light)

A. 5 min AMRAP:
15 Box Jumps (24"/20")
15 Push-Press (95/65lbs)
-rest 2 min-
5 min AMRAP:
5 Devil's Press (50/35lbs)
15 Air Squats
-rest 2 min-
5 min AMRAP
10 Push-Ups
20 KB Sumo DL's (32/24kg)

HXBX

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

A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cal Row
8 Lat. Burpees over Bar
8 SL V-Ups
(8 each leg)
8 Cal Row
200m Run

7/1

FRIDAY

HXBXplus

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

A. EMOM x 12
:35 on/:25
1) DB Rev. Flys
2) KB Rev. Lunges
(Farmers Hold)
3) Pull-Ups
4) V-Ups
*Accessory piece/work on perfecting Pull-Ups

B. For Time:
75 Wall Balls (20/14lbs)
25 Toes-to-Bar
50 Wall Balls
25 Toes-to-Bar
25 Wall Balls

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) KB Goblet Squats
3) Box Jumps

B. "Tag"
In a 20 min Window:
8 Cal Row
9 Burpees to Plate
8 Cal Row
18 KB Swings
8 Cal Row
9 Plate G2O
8 Cal Row
18 Alt. DB Snatches
*Most time in the YZ

6/30

THURSDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
5 Lat. Burpees over Row

*Allow 5 min to Warm Up/Set Up Part A

A. Every 2 min, for 4 Sets:
Strict Press x 4
*Heavy as possible
directly into...
Every 2 min, for 2 Sets:
Push Press x 4
*At heaviest Strict Press

B. Every 6 min, for 3 Sets:
400m Run
300m/250m Row
15 HSPU's
(or 20 Pike Push-Ups)
*Record all 3 times

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 15 min Window:
3 x 12
Bench Press
DB Chest Fly's
directly into...
Three Rounds of:
:40 on/:20 off
Medball Tosses

B. "Level Up"
In a 8 min Window:
8 Turkish Get-Ups
8 Cal Bike
*add one rep to each mvnt every round
-rest 3 min-
In a 8 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
8 Wall Balls
*add one rep to each mvnt every round

6/29

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata 6
1) High Knees
2) Alt. DB Snatches (light)

A. EMOM x 6
:40 on/:20 off
1) DB Bent Over Row
2) BB Curls

B. Four Rounds for Time:
400m Run
15 DB Shoulder to OH (50/35lbs)
400m Run
15 DB Hang Squat Cleans

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
5 HR Push-Ups
10 Air Squats

A. Every 2 min, for 6 Rounds:
8 Deadlifts
+
8 Lat. Burpees over Bar
*DL's should be unbroken. This is a sprint

B. "Tag"
In a 20 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 DB Deadlifts
5 Cals (MC)
15 Russian KB Swings

6/28

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Burpees
10 Air Squats
Followed by...
One Round of:
w/ an empty BB...
Power Snatch x 5
Squat Snatch x 5
OH Squat x 5

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Snatch x 1
@ 75-85%% of 1-RM

B Every 4 min, for 4 Sets:
18/15 Cal Bike
12 Burpee Box Jump Overs (24"/20")
*This is a Sprint/Record all 4 times/after complete designated work you get the rest of the 4 min window to rest

HXBX

Warm Up
2 min AMRAP:
5 Burpees
10 Air Squats

A. 3x10:
BB Curls
DB Rev. Fly's
Rev. Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of:
10 Burpee Box Jumps
20 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time
*looking for most Cals in remaining time. One Male and One Female Winner

6/27

MONDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) DB Row (left)
2) DB Row (right)
3) Banded GM's

* Allow 5 min to Warm Up/Set Up Part A

A. For Time:
50/40 Cal Row
40 Deadlifts (155/105lbs)
50/40 Cal Row

B. Three Sets of:
Barbell Hip Thrusts x 8
after 8th rep immediately into...
Hip Thrust Iso-Hold x 15-30 sec
*hold top position, creating maximal contraction of glutes and hamstrings

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In a 16 min Window:
Establish a 5-RM
Back Squat

B. "Tag"
In an 18 min Window:
8 burpees to Bar
12 KB Swings
8 TTB or Knee Tucks
12 Air Squats
100m Run

6/25

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Jumping Pull-Ups x 5
Cossack Squats x 10

*Allow 5 min to Warm Up/Set Up Part A

A. For Time:
800m Run
directly into...
Five Rounds of:
8 Pull-Ups
16 Push-Ups
24 Alt. Pistols
directly into...
800m Run

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.

6/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
250m Row
10 OH Squat (Empty BB)

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

A. EMOM x 28
1) 12/10 Cal Row
2) 10 OH Squats (95/65lbs)
3) Max Reps of Burpee Box Jump Overs
(24"/20")
4) Rest
*Record 1 Total Score of Max Reps of BBJO'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 Goblet Squats
10 Burpees to Plate
5 Pull-Ups

6/23

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Banded Pull-Throughs
2) SL Broad Jumps
3) Inchworms

A. Five Sets of:
BB Hip Thrusts x 8
SL KB DL x 8 (each leg)
*Record heaviest Hip Thrust load

B. 12 min AMRAP:
40 DU's
20 KB Walking 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:
: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

6/22

WEDNESDAY

HXBXplus

Warm Up
Tatata x 6
1) High Knees
2) Butt Kickers
3) Burpees
Followed by...
Two Rounds of:
w/ an empty BB...
Snatch Grip DL x 3
Muscle Snatch x 3
Power Snatch x 3
Squat Snatch x 3

A. Every 2 min, for 8 Sets:
Snatch x 1.1
*Establish a heavy for the day/2 quick singles/No more than 5 sec between

B. Against a 5 min clock...
For Max Load
400m Run
10 Toes to Bar
5 Squat Snatches
*Can adjust weight between sets/Add up all successful lifts/5 total attempts only.

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

6/21

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Plank to Pike
3) Alt. DB Snatch (light)

A. In a 12 min Window:
5 x 5:
Seated Barbell Strict Press
Weighted Pull-Ups

B. Four Rounds for Time:
500m Row
12 G2O (115/75lbs)
12 Chest to Bar'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 Dballs over the Shoulder
*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