7/29

FRIDAY

HXBXplus

Warm Up
400m Run
*Nasal breathin only
Followed by...
Tabata x 6
1) Air Squats
2) Hollow Hold
3) Deadbugs

A. Two Sets of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Bulg. Split Squat (left)
4) Bulg. Split Squat (right)

B. Three Rounds for Time:
400m Run
10 Deadlifts (225/155lbs)
15 Toes to Bar

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

7/28

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
:30 on/:20 off
1) Paloff Hold (left)
2) Paloff Hold (right)
3) Banded Pull-Aparts
4) HR Push-Ups

A. Three Sets of:
DB Bench Press x 8
Banded Tricep Ext. x 20

B. 15 min AMRAP:
5 Pull-Ups
10 Wall Balls (20/14lbs)
15 Push Press (115/75lbs)

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:
Tempo Back Squat x 5
(tempo = 32X1)
*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)

7/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Row
2) Empty BB OH Squats
3) Box Jumps

A. For Time:
2000m Row
20 SA DB OH Walking Lunges
(50/35lbs-10 Steps each)
40 Single DB Step-Overs (50/35lbs-24"/20")
80 DU's or 160 SU's
1600m Run
*40 min TIMECAP

HXBX

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

A. Three Sets of:
BB Bench Press x 8
SA DB Kick Backs x 8
(each arm)

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Bike or Row

2) AMRAP:
6 SA DB Clean & Jerks
(each arm)
12 Single DB Step-Ups

7/26

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Suitcase DL x 8 each
KB Swings x 15
Broad Jumps x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
*Halting Clean DL
+
Clean
+
Jerk
*perform clean pull to mid-thigh, pause 2 sec, then lower bar to ground, pause for 1 sec, then perform the Clean & Jerk/Record heaviest weight

B. For Time:
15 G2O (135/95lbs)
30 Toes to Bar
12 G2O
24 Toest to Bar
9 G2O
18 Toes to Bar

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

7/25

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) BB GM's
2) DB Thrusters (light)

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 4 @ 80%
4-5) 8 @ 70%

B. Two Sets for Max Reps:
Against a 4 min clock...
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
-4 min rest between-
*Score is total # of bar facing burpees over bar

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

7/23

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Sit
2) HR Push-Ups
3) Cossack Squats

A. "Beach Muscles"
In teams of 2...
You Go, I Go
800m Rum (200m intervals)
immediately into...
20 Rounds of:
(Alt. full rounds)
4 Strict Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
immediately into...
800m Run (200m intervals)

HXBX

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

A. "Tag"
In a 30 min Window:
400m Run (together)
40 Russian KB Swings
80 Air Squats
40 Push-Ups
80 Burpees
*Split up reps however they'd like

7/22

FRIDAY

HXBXplus

Warm Up
Echo Bike x 3 min
*Nasal breathing only
Followed by...
Tabata x 6
1) Banded GM's
2) Air Squats
3) DB Rom. DL (light)

*Allow 6 min to Warm Up Part A

A. In a 15 min Window:
Back Squat
1) 8 @ 65%
2) 8 @ 70%
3) 8 @ 75%
4) 4 @ 80%
5) 4 @ 80-85%

B. "Charley Horse"
For Time:
50/40 Cal Bike
25 Front Squats (175/115lbs)
25 Burpee Box Jump Overs
(24"/20")
*BB is taken from ground

HXBX

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

A. Every :90 sec, for 3 Rounds:
:60 on/:30 off
1) BB Strict Press
2) KB Rev. Lunges
3) Box Jumps


B. "Tag"
In a 25 min Window:
2000m Row (Buy-In)
directly into...
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps
10 DB Step-Ups

7/21

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Suitcase DL (:20 each)
3) Inchworms

A. Four Sets of:
BB Bent Over Row x 8
DB Curls x 12

B. For Time:
1200m Run
30 Pull-Ups
30 DB Box Step-Overs
(50/35lbs-24"/20")

HXBX

Warm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. Five Sets
Back Squat x 6
*build over the course of 5 sets as comfortable
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) SL V-Ups

B. "Capture the Flag"
In an 18 min Window:
In teams of 2...
80 DB Step Ups
80 DB Front Squats
Max Cals (MC) in remaining time
*Split up reps however they would like

7/20

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Wall Slides
3) Kip Swing
4) Wall Walks

*Allow 5 min to Warm Up Part A

A. In a 12 min Window:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 75%

B. Three Rounds of:
500m Row
15 Toes-to-Bar
15 HSPU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. 10-9-8...1
Bench Press
*5 Upright Fly's between each

B. "Partner Frenzy"
Every 2 min, for 16 min:
:90 on/:30 off
1) Bike

2) AMRAP Style:
5 Burpees to Plate
15 Plate G2O

7/19

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
"3-position Snatch"
Two Sets of:
w/ an empty BB...
High Hang Snatch x 3
Hang Snatch x 3
Low Hang Snatch x 3
OH Squat x 3

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

B. Three Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 Banded Pull-Aparts between
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Press

7/18

MONDAY

HXBXplus

Warm Up
50ft of each...
High Knees
Butt Kickers
Bunny Hops
Kareokes (left)
Kareokes (right)
Followed by...
Tabata x 9
1) Hollow Hold
2) Inchworms
3) Burpees

A. For Time:
5k Run or Row

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Banded GM's
3) Burpees

A. In a 12 min Window
Deadlift x 6
*Build as you feel comfortable

B. "Tag"
20 min AMRAP
16 Air Squats
12 Wall Balls
50m Farmers Walk
100m Run

7/16

SATURDAY

HXBXplus

Warm Up
Tabata x 9
1) Suitcase DL (left)
2) Suitcase DL (right)
3) Burpees

A. Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. EMOM x 30
Accumulate as many reps as possible...
1) Cal Bike
2) Devil's Press (50/35lbs)
3) Cal Row
4) KB Alt. Rev. Lunges
(Farmers Hold-24/16kg)
5) Rest
*One Score of Max Reps

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 Jump Overs
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

7/15

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Frog Jumps
Followed by...
EMOM x 6
:40 on/:20 off
1) Step-Ups
2) HR Push-Ups


A. For Time:
400m Run
60 Box Step-Ups
(24"/20")
30 Push-Ups
400m Run
30 Push-Ups
60 Box Step-Ups
400m Run

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

7/14

THURSDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Snatch x 1 @ 90+%
*Establish a heavy for the day

B. For Time:
500m Row
25 OH Squats (95/65lbs)
500m Row
25 OH Squats

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

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