1/14

SATURDAY

HXBXplus

Warm Up
Four Sets:
:20 on/:10 off
1) V-Ups
2) Cossack Squats
3) Plank Walks
4) Scap Pull-Ups
5) Jumping Squats

A. 30 min AMRAP:
400m Run (together)
directly into:
Three Rounds of:
15 Wall Shots (20/14lbs)
10 Push Ups
5 Pull Ups
*Alt. Full Rounds (3 each)/3 rounds they start over going back to the 400m Run.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)
4) Burpees
5) HR Push-Ups
6) Frog Jumps

A. "Tag"
In a 35 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
200m Run

1/13

FRIDAY

HXBXplus

Warm Up
Three Sets of:
250m Row
10 Air Squats

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 steps

B. For Time:
50 Cal Row
50 Box Jump Overs (24"/20")
50 KB Swings (24/16kg)
50 Single KB Box Step Overs
(24/16kg)
50 Cal Row

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 Thrusters
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round

1/12

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Row
4) Empty BB Thrusters

A. In an 18 min Window:
Four Sets of:
Back Squat x 6 @ 80-88%
*Includes warm up time

B. Three Sets for Max Reps:
*9 Intervals
:45 on/:45 off
1) Cal Bike
2) Wall Ball Shots
3) Cal Row

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
24 Cals (MC)

1/11

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
KB Suitcase Carry x 50ft
KB Sumo DL x 10
directly into...
EMOM x 6
:40 on/:20 off
1) Jumping Pull-Ups
2) Box Jumps
3) DB Push Press

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
(or 8 Pull-Ups)
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
Single Leg DL x 8 (each)
L-Sit Hold x :30 sec

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Burpees

A. In a 10 min Window:
Four Sets (minimum):
DB Floor Press x 12
Medball Activation x :20 sec

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

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps

1/10

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
BTN Push Jerk x 5
BTN Split Jerk x 5
OH Squat x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Behind the Neck Jerk x 1
@ 70-80% of 1RM

B. 12 min AMRAP:
12 Pull-Ups
12 Alt. DB Snatches (50/35lbs)
12 SA DB Push Press (left)
12 SA DB Push Press (right)

HXBX

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

A. In a 10 min Window:
4 x 12
Rev. Grip Bent Over Row
DB Rev. Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
10 Cal Row
10 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
10 Cal Bike
10 Dballs over Shoulder
(each side)
*add 2 reps each round

1/9

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Burpees to Bar
3) Box Jumps
w/ an empty BB...
One Round of:
Snatch Grip DL x 4
Hang Power Snatch x 4
Hang Squat Snatch x 4
Power Snatch x 4
Squat Snatch x 4

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Hang Snatch
+
Snatch
*Build to esablish a heavy

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

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 6
*build as comfortable

B. "Tag"
In a 20 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Front Squats
*Break up reps however you'd like

1/7

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6:
1) Static Hang
2) Burpees
3) DB Clusters (light)

A. 40 min AMRAP:
In teams of 2...
100/70 Cal Bike
800m Run (together)
60 Devil's Press (50/35lbs)
400m Run (together)
30 Pull-Ups
*Reps can be divided up however they'd like except for the run which happens together

HXBX

Warm Up
100m Run
Followed by...
Tabata x 10
1) Jumping Lunges
2) Hollow Hold/Rocks
3) BW Rev. Lunges

A. "Tag"
In teams of 2...
35 min AMRAP:
1000m Row
100 Box Jumps
100 Wall Balls
100 Air Squats
*break up reps, however you'd like

1/6

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Plank
2) Side Plank (left)
3) Side Plank (right)
4) Static Hold
5) KB Goblet Squat Hold

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

A. "Invictus Baseline Interval Test"
Every 5 min, for 6 Sets:
10 Strict Pull-Ups
15 Toes-to-Bar
20 Push-Ups
25 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Deadlift x 5
@ 4 sec down + up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

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

1) Bike

2) AMRAP Style:
8 Thrusters
8 Lat. Burpees over Bar

1/5

THURSDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Lat Burpees over Bar
2) Thrusters
3) Back Squats
directly into...
One Round of:
Clean Lift Off x 5
Power Clean x 5
Squat Clean x 5


A. Every :90 sec, for 4 Sets:
2 Clean Lift Offs
+
Power Clean
@ 60% of 1RM Clean
directly into...
Every :90 sec, for 6 Sets:
Clean x 1
*Build to a heavy for the day

B. Three Sets of:
Against a 3 min Clock...
500m Row
Max Pull-Ups in remaining time
-2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 15 min Window:
10-9-8...1
Bent Over Row
*5 DB Rev. Fly's between each set


B. "Level Up"
In a 9 min Window:
250m Row
10 Alt. DB Snatches
*add two reps to snatches
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 Burpee Box Jumps
*add one rep to both each round

1/4

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
2/ an empty BB...
BB OH Rev. Lunge x 10
Behind the Neck Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Behind the Neck Jerk x 1
@ 60-75%
*Split or Push Jerks

B. For Time:
800m Run
80 Push Presses (95/65lbs)
800m Run

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Row
2) Burpee
+
Air Squat

A. EMOM x 9
:35 on/:25 off
1) DB Push Press
2) BB Curls
3) Banded Tricep Ext.
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 SA DB OH Rev. Lunges
(5 each arm)

1/3

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Clusters (light)
4) Bike

*Allow 4 min to Set Up/Warm Up Part A

A. Every :90 sec, for 5 Sets:
20 Intervals
1) 20 DU's + 10 DL's (225/155lbs)
2) 15/12 Cal Bike
or 225/200m Row
3) 12 Burpee Box Jumps (24"/20")
4) 8 Devil Presses (50/35lbs)

HXBX

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

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 DB/BB Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run

12/31

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 10
1) DB Front Squat (light)
2) HR Push-Ups
3) Cossack Squat
4) Side Plank (left)
5) Side Plank (right)

A. 30 min AMRAP:
In teams of 2...
800m Run (together)
80 Walking Lunges
(Farmers Carry; 24/16kg)
400m KB Farmers Carry
40 SA KB Push Press
*Divide KB mvnts up however you'd like

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 Cal Row
10 DB Front Squats

12/30

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Single Unders
3) Empty BB GM's

A. In a 20 min Window:
Back Squat
1) 4 @ 80%
2) 5 @ 80-83%
3) 4 @ 82-84%
4) 3 @ 85-87%
5) 3 @ 86-88%
6) Max Reps @ 75%
*Includes warm up time

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Alt. Pistols
10 Burpee Box Jump Overs
(24"/20")

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

12/29

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Kip Swing x 10
Plank to Pike x 10
DB Rom. DL x 10

A. One Round of...
For Max Reps:
1 min on/1 min off
1) Strict Pull-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)

B. EMOM x 16
60% of all max reps from Part A
1) Strictr Pull-Ups
2) Strict HSPU's
3) Cal Row
4) Alt. DB Snatches (50/35lbs)

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
@32X1
*build as comfortable

B. "Tag"
In a 25 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 Wall Balls
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run

12/28

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Two Sets of:
KB Swings x 10
Box Jumps x 10

*Allow 5 min to Warm Up for Part A

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

B. Three Sets of:
Single Leg KB DL x 8 (each)
BB Hip Thrusts x 8
Side Plank x :30 sec (each)

HXBX

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

A. In a 12 min Window:
Three Sets (minimum) of:
BB Hip Thrusts x 12
DB/KB Rev. Lunges x 12

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

12/27

TUESDAY

HXBXplus

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

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

A. 40 min AMRAP:
In teams of 2...
800m Run
40 Burpee Box Jumps
(24"/20")
1000m Row
40 Cal Bike
100 Wall Balls (20/14lbs)
*Divide the reps up however you'd like

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12
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 SA Devil's Press (each arm)
*add one to both mvnts each round

12/26

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Clean Grip DL x 5
Clean High Pull x 5
Power Clean x 5
Front Squat x 5

A. Every 2 min, for 3 Sets:
2 Clean Lift-Offs
+
Power Cleans @ 50% 1RM

B. Every 3 min, for 5 Sets:
15/12 Cal Bike
10 Toes to Bar
5 Devil's Press (50/35lbs)

HXBX

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

A. In a 12 min Window:
Back Squat x 4
@32X1
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Box Jumps
48 Alt. DB Snatches
48 DB Goblet Squats

12/24

SATURDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) Plank to Pike
4) Side Plank (left)
5) Side Plank (right)
6) Cossack Squats

A. "12 Days of Christmas"
1 Sumo DL High Pull (75/55lbs)
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatches
6 KB Swings (24/16kg)
7 Pull-Ups
8 Knees to Elbows
9 Box Jumps
10 SA DB Devils Press
11 Burpees
12 OH Plate Lunges (45/25lbs)
*Start with 1 Sumo DL High Pull, then 2 Thrusters and 1 SDLHP, then 3 Push Press and 2 Thrusters and 1 SDLHP, etc.
40 min TIME CAP

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Wall Balls
5 KB Swings

A. "Tag"
In a 40 min Window:
1600m Row (buy-in)
1600m Run (buy-in)
*break it up however you like
directly into...
AMRAP:
10 Box Jumps
10 KB Swings
10 Jumping Lunges
10 BB/DB G2O

12/23

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Rom. DL x 10
KB Sumo DL x 10
KB Swing x 10

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cal Bike
50 DB Box Step-Overs (50/35lbs)
1600m Run

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pike
3) Air Squats
4) Hollow Hold
5) Superman Pulses

A. EMOM x 12
:35 on/:25 off
1) Empty BB Front Squats
2) SL Sit-Ups
3) Empty BB Thrusters
4) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
20 Wall Balls
40 Alt. DB Sntaches (20 each)
80 SU's

12/22

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
Hang Clean x 3
Clean x 3
Front Squat x 3
Push Jerk x 3
Tall Jerk x 3
Split Jerk x 3
*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Hang Clean
+
Clean
+
Front Squat
+
Jerk
@ 55-75% of 1RM C&J

B. 12 min AMRAP:
30 DU's or 60 SU's
3 Wall Climbs
24 KB Rev. Lunges (24/16kg)

HXBX

Warm Up
5 min AMRAP:
100m Run
4 Lat. Burpees over Bar
8 Empty BB GM's

A. In a 12 min Window:
Three Sets (mimimum):
Deadlift x 6
SL KB DL x 6 (each leg)
Banded Pull-Throughs x 12

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

1) Row

2) AMRAP Style:
SA DB C&J x 8
(each arm)
Single DB Rom. DL x 16