9/21

WEDNESDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
One Round of:
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pull x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

A. In an 18 min Window:
Clean & Jerk x 1
*If you're feeling good, today is the day to push for a new 1-RM

B. Three Rounds for Time:
21/15 Cal Row
15 Pull-Ups
9 Clean & Jerks (135/95lbs)

HXBX

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

A. In a 10 min Window:
Four Sets of:
Bench Press x 8
DB Floor Skull Crushers x 12

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devils Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Dballs Over Shoulder
5 Burpees over Dball
*add one rep to both mvnts

9/20

TUESDAY

HXBXplus

Warm Up
Tabata x 8
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.
4) HR Push-Ups

A. In an 18 min Window:
Bench Press
Establish a 2-RM

B. 12 min AMRAP:
12 Deadlifts (225/155lbs)
12 Ring Dips
12 Toes to Bar

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. 3x8
DB Bent Over Row
Banded Pull-Aparts
Banded Hammer Curls
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Turkish Get-Ups (each)
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min

9/19

MONDAY

HXBXplus

Warm Up
One Round of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges
Followed by...
Air Squats x 10
Burpees x 10

A. "One Speed...Forward!"
Six Rounds for Time:
400m Run
20 Burpees
20 Front Rack KB Walking Lunges (24/16kg)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges

9/17

SATURDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathig only
Followed by...
EMOM x 6
:35 on/:25 off
1) Burpees
2) Devils Press (light)
3) Box Jumps

A. Every 2 min, for 3 Sets:
(15 intervals)
1) 400/350m Row
2) 10 DB Man Makers
3) 20/16 Cal Bike
4) 15 Burpee Box Jump-Overs
5) Rest

HXBX

Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Push-Ups
200m Run

9/16

FRIDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 3 @ 75% of 1-RM

B. Four Rounds for Time:
400m Run
30 KB Swings (24/16kg)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 25 min Window:
6 BB/DB Hang Clean & Jerk
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run

9/15

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Lunges
Followed by...
200 Run

A. Every :90 sec, for 5 Sets:
(20 intervals)
1) 15/12 Cal Bike
2) 12 Burpee Box Jump Overs
(24"/20")
3) 100m Run
4) 16 SA DB OH Walking Lunges
(50/35lbs; 10 steps each side)

HXBX

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

A. In a 10 min Window:
Deadlift 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:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals

9/14

WEDNESDAY

HXBXplus

Warm Up
500m Row
*Nasal breathing only
Followed by...
One Round of:
w/ an empty BB...
Clean Grip DL x 5
Clean Shrugs x 5
Clean High Pulls x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean & Jerk x 1
*start around 55-60% and establish a heavy for the day

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

HXBX

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

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

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

1) Row

2) AMRAP style:
6 Dball Over Shoulder
12 Dball Power Cleans
(alt. shoulder)

9/13

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof hold (left)
2) Banded Pallof hold (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kip Swing x 10
DB Suitcase DL x 10 (each)

A. Five Sets of:
Bench Press x 4
DB Bent Over Rows x 8

B. Three Rounds for Time:
400m Run
20 Toes-to-Bar
20 Ring Dips

HXBX

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

A. 3 x 8
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Double DB Snatches
*add one to both mvnts each round

9/12

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 6
:40/:20
1) Rom. DL (light)
2) Forward Lunges
3) Cossack Squats

A. In a 20 minute Window:
Establish a 1-RM
Back Squat

B. "Jackie"
For Time:
1000m Row
50 Thrusters (45/35lb bar)
30 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats

9/10

SATURDAY

HXBXplus

Warm Up
One Round of:
50ft of...
High Knees
Butt Kickers
Lunges
Followed by...
Tabata x 4
1) Air Squats
2) Burpees

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

A. Against a 12 min clock...
80/65 Cal Bike or Row
Max reps of Wall Balls
(20/14lbs)
-4 min rest-
When clock hits 16:00
Against an 8 min clock...
60/50 Cal Bike or Row
Max DB Thrusters
(50/35lbs)
-4 min rest-
When clock hits 28:00
Against a 6 min clock...
40/35 Cal Bike or Row
Max Air Squats
*3 total scores of Max Reps

HXBX

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

A. "Tag"
In a 35 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
8 Cals (MC)
200m Run

9/9

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 BB Rom. DL
5 Lat. Burpees over Bar

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

A. Four Sets of:
Against a 3 min clock...
400m Row
Max Pull-Ups
-1 min rest-
Against a 3 min clock...
200m Run
Max G2O (155/115lbs)
-1 min rest-
*4 total sets of each couplet-total workout time should be 32 minutes/Two total scores of Max Reps

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Hollow Hold x :20 sec

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
1,000 SU's
100 DB Step Ups
100 DB Front Squats
Max Cal Bike/SkiErg in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

9/8

THURSDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Round of:
2/ an empty BB...
Tall Jerks x 5
Split Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Split Jerk x 2 reps
*w/ 2 sec pause in bottom of dip and recieving position
1-2) 65% of 1-RM
3-4) 70%
5-6) 75%

B. For Time:
800m Row
60 Alt. DB Snatches (50/35lbs)
800m Row

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Air Squats
3) Rev. Lunges

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

9/7

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
1) Bike
2) Empty BB GM's
3) Air Squats

*Allow 12 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-4) 1 @ 90% of 1-RM
5) 3 @ 85%

B. Every 4 min, for 3 Sets:
:90 sec Max Cal Bike
60 DU's or 120 SU's
*Score is Max Cals. Push Hard on bike, then transition to DU's/SU's to get them done under a fatigued state

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Cobra

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 Push -Ups
*add two reps to both mvnts each round
-3 min rest-
In an 8 min Window:
8 Alt. DB Snatches
8 AbMat Sit-Ups
*add two reps to both mvnts each round

9/6

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Wall Walks
6 Burpees to Bar

A. In a 15 min Window:
Gymnastics Work
*i.e. Muscle Ups, HS Walk, Rope Climb, etc.

B. Two Rounds for Time:
25/20 Cal Row
800m Run
20 Pull-Ups

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) Single Leg V-Ups
2) Plank
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Sets:
2 min on/:30 off
1) Bike

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

9/5

MONDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof (right)
2) Banded Pallof (left)
3) Hollow Hold
Followed by...
Two Rounds of:
KB Suitcase DL x 5 (each)
KB Suitcase Carry x 50ft

*Allow 5 min for Warm Up DL

A. "Diane"
21-15-9
Deadlifts (225/155lbs)
HSPU's

B. Three Sets of:
BB Hip Thrusts x 8
Banded Pull-Aparts x 30
Side Plank x :30 sec
(each side)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

*allow 5 min to warm up Back Squat

A. Every 2 min, for 10 min:
Back Squat x 5
*build as you feel comfortable

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

9/3

SATURDAY

HXBXplus

Warm Up
Two Sets of:
50ft of...
High Knees
Butt Kickers
Frog Jumps
Lunges

A. Every 8 min, for 4 Sets:
200m Run
12 DB Devils Press (35/25lbs)
12 DB Rev. Lunges
200m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Wall Balls

A. Three Sets of:
Banded Tricep Ext. x 15
BB Curl x 15

B. "Tag"
In a 30 min Window:
1000m Row or SkiErg
100 Wall Balls
100 DB Clean & Jerks
*Members can split up reps however they would like

9/2

FRIDAY

HXBXplus

Warm Up
Row x 3 min
*Nasal breathing only
Followed by...
EMOM x 6
:35/:25
1) DB Thrusters (light)
2) Jumping Pull-Ups
3) Kipping Practice

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

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Three Sets of:
Bulg Split Squats x 10
(each leg)

HXBX

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

A. Three Sets of:
8 Bulg. Split Squats
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
10 DB Squat Cleans
10 Cal Row
10 Box Jump Overs
10 DB Shoulder to OH

9/1

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
KB Sumo Deadlifts x 20

*Allow 8 min to Warm Up Part A

A. Four Sets of:
Deadlift x 3-5 @ 60%
Tall Box Jumps x 5
*Perform deadlifts directly into the high jumps and then rest between sets

B. 10 min AMRAP:
15 KB Swings (24/16kg)
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A. EMOM x 6:
:40/:20
1) Strict Press
2) DB Lat. Raise
3) Banded Pull-Aparts
directly into...
Six Rounds of:
:20/:15
1) Leg Pulses
2) Mountain Climbers
3) Bicycles

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Alt. DB Snatches
3) Straight Legged Sit-Ups
4) Burpees Over Row
5) KB Sumo Deadlifts

8/31

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Row
2) Box Jumps
3) Alt. DB Snatches (light)

*Allow 4 min to Set Up Part A

A. Every 10 min, for 4 Sets:
600m Run
40/30 Cal Row
50 DU's or 100 SU's

HXBX

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

A. 3 x 12:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs

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

8/30

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
*Nasal breathing only
Group 2)
2 min AMRAP:
5 Burpees
10 HR Push-Ups

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Bench Press x 6
*Establish a heavy
directly into...
Every 2 min, for 2 Sets:
Bench Press x Max Reps
@ 90% of heavy

B. EMOM x 16
1) 12/10 Cal Bike
2) 10 Toes to Bar
3) 12 Dips
4) 15 Push-Ups

HXBX

Warm Up
Tabata x 12
1) Plank to Pike
2) Hollow Hold
3) Side Plank (right)
4) Side Plank (left)
5) HR Push-Ups
6) Burpees

A. 3 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 4 Sets:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP:
10 Push-Ups
20 KB Swings
40 Cals (MC)