10/7

FRIDAY

HXBXplus

Warm Up
One Set of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Two Sets of:
Plate OH Rev. Lunges x 10
Broad Jumps x 5

A. For Time:
800m Run
20 G2O (135/95lbs)
20 Front-Racked Alt. Lunges
800m Run
20 Front Racked Alt. Lunges
20 G2O
800m Run

HXBX

Warm Up
20mm Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Air Squats

A. Five Sets of:
Deadlifts x 10
Superman Hold x :20 sec

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off
1) Row

2) AMRAP Style:
8 Alt. DB Snatches
12 Single DB Step-Ups

10/6

THURSDAY

HXBXplus

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

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Tempo Front Squats
@ 32X1
1) 3 @ 70% of 1RM
2) 2 @ 75%
3) 2 @ 80%
4) 1 @ 85%
5) 1 @ 87.5%

B. For Time:
21-15-9
Cal Bike
Back Squat (135/95lbs)
*Barbell must be taken from ground

HXBX

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

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

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

2) AMRAP Style:
6 DB DL's
5 DB Hang Cleans
6 DB Push Press

10/5

WEDNESDAY

HXBXplus

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

A. Five Sets of:
Bench Press x 4
DB Floor Skull Crushers x 12

B. Two Sets for Max Reps...
(8 intervals)
:90 sec on/:30 sec off
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*One score of Max Reps

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Burpees
8 Air Squats
12 KB Swings (light)

EMOM x 6
:40 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) Banded Pull-Aparts

A. "Tag"
In a 25 min Window:
24 Air Squats
20 Wall Balls
16 DB/KB Alt. Lunges
12 Cals (MC)
8 Burpee Box Jumps

10/4

TUESDAY

HXBXplus

Warm Up
Two Sets of:
w/ an empty BB...
Power Snatches x 3
Squat Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Halting Snatch DL
+
Snatch
*Build as comfortable/snatch pull to mid thigh w/ 2 sec pause, then lower bar to ground and perform snatch

B. For Time:
15 Snatches (115/75lbs)
30 Pull-Ups
12 Snatches
24 Pull-Ups
9 Snatches
18 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Plank to Pike

A. Three Sets:
DB Upright Fly's x 12
DB Floor Press x 15
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Heel Touches


B. "Point Break"
In an 21 min Window:
6 DB Devil's Press
8 DB Hang Squat Cleans
10 DB FR Rev. Lunges
*400m Run every 7 min

10/3

MONDAY

HXBXplus

Warm Up
One Round of:
50 ft...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
1) Burpees
2) Cossack Squats
3) Inchworms

A. For Time:
800m Run
40/32 Cal Bike
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
40/32 Cal Bike

HXBX

Warm Up
100m Run
Followed by...
Two Rounds:
4 Inchworms
8 Air Squats

A. EMOM x 9
:40 on/:20 off
1) DB Front Squats
2) DB Reverse Lunges
3) Rom. Deadlifts

B. "Tag"
In a 20 min Window:
12 Goblet Squats
12 KB Swings
12 Box Jumps
100m Run

10/1

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
DB Suitcase DL x 5 (each)
SA DB Hang C&J x 5 (each)

A. 30 min AMRAP:
25 Cal Row
45 DB Deadlifts (50/35lbs)
25 Cal Row
30 DB Hang C&J (50/35lbs)
25 Cal Row
15 Devil's Press

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Cobra
2) Burpees

A. Six Rounds:
:20 on/:15 off
1) V-Ups
2) Plank Up Downs
3) Russian Twists

B. "Tag"
In a 30 min Window:
100m Run
4 Devils Press
6 Push-Ups
8 DB Deadlifts
10 DB Push Press

9/30

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Rom. DL
3) Lat. Burpees over Bar

A. Three Sets of:
Front-Racked Split Squat
x 5 (each leg)
DB Rom. DL x 10

B. For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Butt Kickers

A. In a 12 min Window:
Back Squat x 8
*Build as comfortable


B. "Partner Frenzy"
Every 3 min, for 8 Sets:
(24 minutes)
2:30 on/:30 off
1) Row

2) AMRAP Style:
5 DB Front Squats
10 DB Bent Over Row
25 Single Unders

9/29

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Scap Push-Ups x 10
Side Plank x :30 sec

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

A. Five Rounds of:
Against a 4 min clock:
FOR MAX REPS...
400m
40 DU's or 80 SU's
Max reps of Snatch
(135/95lbs)
-rest :90 sec between-
*total of five 4 min windows

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank Up Downs
2) Plank
3) Jumping Lunges

A. Three Sets of:
Strict Press x 6
+
SA KB Push Press x 6
directly into...
EMOM x 6
:35 on/:25 off
1) Sraight Legged Sit-Ups
2) Single Leg V-Ups
3) Superman Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Dball Squats
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
5 Turkish Get-Ups
15 KB Swings
*add one rep (to both sides) on Turkish Get-Ups

9/28

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Thrusters (light)

*Allow 4 min to Set Up Part A

B. 15 min AMRAP:
500m Row
10 Box Jumps
10 DB Push Press (50/35lbs)
-4 min rest-
15 min AMRAP:
30/24 Cal Bike
20 Wall Balls (20/14lbs)

HXBX

Warm Up
4 min AMRAP:
100m Run
2 Inchworms
4 Burpees

A. In a 12 min Window:
DB Floor Press x 8
DB Chest Fly's x 10
*Minimum of 3 sets

B. "Tag"
In a 25 min Window:
12 Push-Ups
12 Air Squats
12 Alt. DB Snatches
12 Wall Balls
200m Row

9/27

TUESDAY

HXBXplus

Warm Up
3 min Row
*Nasal breathing only
Followed by...
Tabata x 6
1) KB Sumo DL
2) Air Squats
3) KB Russian Swings

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Deadlift x 3 @ 80% of 1RM

B. For Time:
800m Run
40 Alt. KB Rev. Lunges
(24/16kg; Farmers Hold)
800m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Jumping Air Squats
3) Scap Push-Ups

A. EMOM x 9
:35 on/:25 off
1) Pull-Ups
2) DB Rev. Fly's
3) BB Bent Over Row
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Heel Touches
3) Hollow Hold

B. "Point Break"
In a 16 min Window:
6 DB Devil's Press
8 DB Step Ups
10 Box Jump Overs
*400m Run every 8 min

9/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Pallof Hold (left)
2) Pallof Hold (right)
3) Banded Tricep Ext.

*Allow 4 min to Set Up Part A

A. Every 2 min, for 6 Sets:
Strict Press x 5
*Build as comfortable

B. 12 min AMRAP:
6 HSPU's
9 Burpees to a Bar
12 Toes to Bar

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 Rev. Lunges
8 Air Squats

A. Every :90 sec, for 6 Sets:
Deadlifts x 8
*Build as comfortable

B. "Partner Frenzy"
Every 3 min, for 8 Sets
(24 minutes):
2:30 on/:30 off

1) Row

2) AMRAP Style:
5 DB Hang Squat Cleans
10 Alt. Single DB Lunges
*Members can hold DB however they'd like

9/24

SATURDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Bunny Hops
Walking Lunges

A. Five Rounds for Time:
400m Run
30 KB Swings (24/16kg)
20 KB Step-Overs
(24"/20";24/16kg)

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
5 V-Ups
10 Plank Kick Throughs
50 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

9/23

FRIDAY

HXBXplus

Warm Up
Tabata x 9
1) Pallof Press (left)
2) Pallof Press (right)
3) Banded Tricep Ext.
Followed by...
Two Sets of:
Kipping x 10
DB Goblet Squats x 10

*Allow 4-5 min to Warm Up Part A

A. "Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets:
DB Single Leg DL x 6 each
DB Hip Thrusts x 12

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style...
5 DB Devil's Press
10 DB Alt. Lunges
15 DB Hang Clean & Jerks

9/22

THURSDAY

HXBXplus

Warm Up
Group 1)
Two Sets of:
KB Deadlifts x 5 (each)
KB Carry x 50ft (each)
Group 2)
Two Sets of:
Bike x :60 sec
KB Sumo DL x 12

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlift x 3 @ 77.5% of 1-RM

B. Five Rounds for Time:
15/12 Cal Bike
10 Devil's Press (50/35lbs)

HXBX

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

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

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row

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