11/7

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
6 Alt. Rev. Lunges
6 DB Rom DL (light)

*Allow 5 min to Set Up Part A

A. Every 4 min, for 5 Sets:
12 Deadlifts (135/95lbs)
12 Power Cleans (135/95lbs)
12 Alt. Rev. Lunges (135/95lbs)
[Front Rack Position]

B. Every :90 sec, 8 Intervals:
:60 on/:30 off
1) Side Plank (left)
2) Banded Pull-Aparts
3) Side Plank (right)
4) Superman Pulses

HXBX

Warm Up
Group 1)
2 min AMRAP:
3 Inchworms
6 Burpees
9 HR Push-Ups

Group 2)
3 KB DL
6 KB Swings
9 KB Goblet Squats

A. In a 12 min Window:
Back Squat x 5
(Halfway up+Full rep)

B. "Tag"
In a 20 min WIndow:
8 Cals (MC)
16 Alt. DB Snatches
8 Cals
16 Wall Balls
8 Cals
16 Goblet Squats

11/5

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 12
1) Inchworms
2) Plank to Pike
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold
6) Superman Hold

A. In teams of 2...
30 min AMRAP:
You Go, I Go Fashion...
250m Row
20 KB Push Presses (24/16kg)
20 Cal Bike
20 KB Thrusters (24/16kg)
200m Run

HXBX

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

A. "Tag"
In a 40 min Window:
400m Run (together)
100 KB Swings
100 Single DB Step-Ups
100 Box Jump-Overs
100 DB Hang C&J's
*Reps can be divided however you'd like

11/4

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 200m
Followed by...
KB Turkish Get-Up x 4 (each)
KB Windmill x 8 (each)

*Allow 10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 87.5% of 1RM

B. 10 min AMRAP:
10 Box Jumps
10 Toes to Bar
10 Alt. Rev. Lunges (50/35lbs)
[Farmers Hold]

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB GM's
10 Rom. DL's

A. Every :90 sec, for 5 Sets:
Deadlifts x 6
*Build as comfortable

B. "King of the Hill"
In a 20 min Window:
20 DB/BB Deadlifts
40 Wall Balls
60 Cals (MC)

11/3

THURSDAY

HXBXplus

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

A. In a 15 min Window:
Establish a 1RM
Strict Press
Rest till clock hits 18:00...
Every 2 min, for 2 Sets:
Strict Press x 8
@ 85% of 8RM

B. Four Rounds for Time:
400m Run
15 Push Presses (115/75lbs)
*Retest of last week

HXBX

Warm Up
Tabata x 12
1) High Knees
2) Butt Kickers
3) HR Push-Ups
4) Side Plank (left)
5) Side Plank (right)
6) Hollow Hold

A. Four Sets of:
DB Floor Press x 10
SA DB Tricep Kickbacks x 10 (each)
directly into...
Six Rounds of:
:20 on/:15 off
1) Single Leg V-Ups
2) Heel Touches
3) Bicycles

B. "Partner Frenzy"
3 min on/1 min off

1) AMRAP Style:
5 DB Devils Press
10 Cal Row

2) AMRAP Style:
5 Dballs Over the Shoulder
10 Dball Squats

11/2

WEDNESDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Hang Snatch
+
Snatch from 2" below knee
*Start around 60% of 1RM
immediately into...
EMOM x 5
Squat Snatch x 1
*Aim to perform these around 85-90% of 1RM

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 Pull-Ups
12 Alt. DB Snatches (50/35lbs)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) DB Rev. Fly's
3) Banded Hammer Curls

B. "Tag"
In a 20 min Window:
50 Cal Bike
50 Wall Balls
50 Burpee Box Jumps
*Divide reps however you'd like

11/1

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
*Nasal breathing only
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Air Squats

A. Four Sets of:
Against a 6 min clock...
200m Run
15 Burpee Box Jump-Overs
200m Run
Max Cal Bike
-3 min rest between-
*One more round compared to last week

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) DB Squat C&J (light)
3) Box Jumps

A. In a 12 min Window:
Three Sets of:
(minimum)
DB Bulg. Split Squats x 8 (each)
SL KB Deadlifts x 8 (each)
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 KB Thrusters
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 Lat. Burpees over Bar
*Add 2 burpees each round

10/31

MONDAY

HXBXplus

HAPPY HALLOWEEN!!!
Warm Up
Row x 2 min
Followed by...
Two Sets of:
DB Rom. DL x 10
Deadbugs x 20

A. In a 20 min Window:
Establish a 1RM
Front Squat

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
(70% of 1RM)
*Record all 3 times

HXBX

Warm Up
200m Run
Followed by...
Three Rounds of:
:31 sec on/:10 sec off
1) Hallow Hold
2) Superman Hold
3) KB Swings (light)

A. "HALLOWOD"
(Tag Style)
31 min AMRAP:
10 Cal Row
31 Russian KB Swings
10 Cal Row
31 Box Jump Overs
10 Cal Row
31 DB Push Presses
10 Cal Row
31 DB Deadlifts
10 Cal Row
31 Wall Balls
10 Cals Row
31 DB Squat Cleans
*Partner 1 completes 10 cals, then Partner 2 completes 10 cals, the 31 reps can be divided between the 2 however you'd like

10/29

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
directly into...
Tabata x 9
1) Rev. Lunges
2) Plank to Pike
3) Hollow Hold

B. 30 min AMRAP:
In teams of 2...
200m Run
10 DB Burpee Deadlifts (50/35lbs)
10 DB Box Step-Overs (50/35lbs-24"/20")
*You Go, I Go Fashion

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:
12 Alt. DB Snatches
12 Box Jumps
12 Wall Balls
12 KB Swings
200m Run
*You Go, I Go Fashion

10/28

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 200m
Followed by...
Tabata x 6
1) KB Swings
2) KB Rom. DL
3) Banded GM's

*Allow 10 min to Warm Up

A. Every 2 min, for 6 Sets:
Deadlift x 2 @ 87.5%

B. 10 min AMRAP:
10 Box Jumps (24"/20")
10 Toes to Bar
10 Alt. Rev. Lunges (50/35lbs)
[Farmers Hold]

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Cossack Squats

A. In a 12 min Window:
Front Squats x 8
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Alt. DB Snatches
3) Bike
4) Dball Power Cleans

10/27

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
High Hang Squat Snatch x 5
Hang Squat Snatch x 5
Low Hang Squat Snatch x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Snatch
+
Low Hang Snatch
*Establish a heavy for the complex

B. 14 min AMRAP:
24 Alt. Pistol Squats
18 Pull-Ups
12 Alt. DB Snatches (50/35lbs)

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 16 min Window:
10 Cals (MC)
10 SA DB Hang C &J
(10 each arm)
*add one rep to both mvnts each round

10/26

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Plank to Pikes
12 Plank Shoulder Taps

A. In a 15 min Window:
Establish an 8-RM
Strict Press

B. Four Rounds for Time:
400m Run
15 Push Presses (115/75lbs)

HXBX

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

A. In a 15 min Window:
Bench Press x 5
*build as comfortable

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

1) Row

2) AMRAP:
5 Burpee Box Jumps
10 Single DB Step-Ups

10/25

TUESDAY

HXBXplus

Warm Up
200 Run
Followed by...
Tabata x 8
1) Box Jumps
2) Burpees
3) Bodyweight Lunges
4) Bike

A. Three Sets of:
Against a 6 min Clock...
200m Run
15 Burpee Box Jumps
200m Run
Max Cals on Bike
-3 min rest between-

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. Three Sets:
Pull-Ups x 8
BB Curls x 10
Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's

10/24

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 2 min
Plank x :30 sec

*Allow 4 min to Set Up Part A

A. In a 12 min Window:
Build to a 1-RM
Tempo Front Squat
@ 32X1
directly into...
One Set of:
Front Squats x Max Reps
@ 1-RM from earlier
(NO TEMPO)

B. Every 4 min, for 3 Sets:
500m Row
10 Front Squats
*Choose a load around 70-75%

HXBX

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

A. In a 12 min Window:
Tempo Deadlift x 5
(4 sec down, 4 sec up)
*build as comfortable

B. "Tag"
In a 24 min Window:
50 Cals (MC)
75 Air Squats
100 Plate G2O
*split reps however you'd like

10/22

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40/:20
1) Row
2) Box Jumps
3) KB Farmers Carry

A. Three Rounds:
For Max Reps...
[:60 sec intervals]
1) Wall Balls (20/14lbs)
2) KB Swings (24/16kg)
3) DB Box Step-Overs (50/35lbs)
4) HSPU's
5) Rowing
-3 min rest between each round-

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 Pull-Ups
8 Cals (MC)
200m Run

10/21

FRIDAY

HXBXplus

Warm Up
Two Sets of:
Bear Crawl x 50 ft
HR Push-Ups x 10

A. EMOM x 20
Bench Press x 1
*Increase weight until you no longer can

B. "Desire"
In a 5 min Window:
For Max Reps...
Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4-5 min to Warm Up DL

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable

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

10/20

THURSDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
One Set of:
Deadbug x 20
DB Rom. DL x 10
KB Sumo DL x 10

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, 8 Sets:
Deadlift x 3 @ 85% of 1RM

B. For Time:
800m Run
50 Chest-to-Bars
800m Run
*Chest to Bars should be scaled where large sets can be completed
16 min TIME CAP

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:
40 DU's or 80 SU's
8 AbMat Sit-Ups
*add 2 sit-ups each round

10/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Snatch Grip DL x 3
Snatch Shrugs x 3
Snatch High Pulls x 3
Power Snatch x 3
Squat Snatch x 3

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

A. Every 4 min, for 8 Sets:
(32 min)
500/400m Row
3 Snatches
3 Ring Muscle Ups
(Scale: 8 Pull-Ups)HXBXWarm Up
200m Run
Followed by...
3 Rounds
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

B. "Capture the Flag"
In a 30 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like

10/18

TUESDAY

HXBXplus

Warm Up
Row x 500m
Followed by...
Two Sets of:
Air Squats x 15
Kip Swing x 10
Scap Push-Ups x 5

A. "Fran"
21-15-9
Thrustrers (95/65lbs)
Pull-Ups

B. Two Sets of:
Bulg. Split Squats x 8 (each)
Hollow Hold x 30 sec

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 Superman Pulses between each
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 Deadlifts
5 Hang Cleans
5 Push Press
[BB or DB]

10/17

MONDAY

HXBXplus

Warm Up
Two Sets of:
Row x 1 min
Bike x 1 min
Followed by...
One Set of:
Deadbug x 20
Bodyweight Lunges x 20

A. Every 2 min, for 5 Sets:
(20 Intervals)
1) :90 sec Bike
2) 20 Front Racked KB Lunges
[24/16kg]
3) :90 sec Row
4) 60 DU's or 90 SU's

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 25 in Window:
5 DB Deadlifts
6 Push-Ups
7 DB Front Squats
8 KB Swings
9 Wall Balls
100m Run

10/15

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Set of:
Scap Pull-Ups x 10
Kip Swing x 10
DB Goblet Squats x 10

A. "Gravy Train"
In teams of 2...
Three Rounds for Time:
800m Run (together)
60 Pull-Ups
30 Squat Cleans (135/95lbs)
*Members can split up Pull-Ups and Clean however they'd like

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