4/18

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Single Unders
2) Banded Tricep Ext.
3) Static Hold

A. Three Sets of:
DB Shoulder Press x 10
Supinated Ring Rows x 10
DB Skull Crushers x 10
Strict Toes-to-Bar x 6

B. Four Rounds for Time:
50 DU's
50 Air Squats
25 Push-Ups

HXBX

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

A. In a 9 min Window:
3 x 12 (minimum) of:
Close Grip Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "King of the Hill"
20 min AMRAP
15 Push-Ups
30 KB Swings
200m Run

4/17

MONDAY

HXBXplus

Warm Up
Three Sets of:
Box Step-Ups x 10
KB Farmers Carry x 100ft

A. Four Sets of:
DB Bent Over Row x 10
DB Rev. Fly's x 12
Banded Pull-Aparts x 15

B. 10 min AMRAP:
12 Alt. DB Snatches (50/35lbs)
12 Box Jump-Overs (24"/20")

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Lunges
2) Jumping Lunges
3) Pull Up Practice

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jump-Overs
8 Russian KB Swings
12 DB Thrusters

4/15

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
50ft of:
High Knees
Butt Kickers
BW Lunges
Bunny Hops

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

A. With a continuous Clock...
0:00-4:59)
1000m Row
5:00-9:59)
75 Shoulder to OH
(115/75lbs)
10:00-14:59)
15 Ring Muscle-Ups
or
40 Pull-Ups
15:00-19:59)
75 DB Thrusters
(25/20lbs)
20:00-24:59)
75 Box Jump-Overs
(24"/20")
25:00-to 30:00)
800m Run
*Record all 6 times

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:
400m Run (together)
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
*You Go, I Go fashion, except for run

4/14

FRIDAY

HXBXplus

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

A. Five Sets of:
Handstand Hold x :30 sec
Tempo Push-Ups x 8
41X1

B. For Time:
400m Run
9 Wall Walks
400m Run
6 Wall Walks
400m Run
3 Wall Walks
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:
Deficit 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 Dballs Over Shoulder
*add one dball over shoulder each round

4/13

THURSDAY

HXBXplus

Warm Up
Two Sets of:
Row x 500m
KB Farmers Carry x 100ft

A. EMOM x 10
Deadlift x 4
@ 50% of 1RM

B. 12 min AMRAP:
30/25 Cal Row
30 Single KB Sumo DL
(32/24kg)
30 DU's

HXBX

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

A. In a 12 min Window:
Three Sets (minimum) of:
DB Floor Press x 10
DB Floor Skull Crushers x 12
BB Strict Press x 15

B. "Tag"
In a 20 min Window:
10 DB/KB Curtsy Lunges
10 DB/KB Push Press
10 DB/KB Front Squats
200m Run

4/12

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Plank to Pike
3) Cossack Squat

A. Two Sets of:
Scap Pull-Ups x 10
Air Squat x 10

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

HXBX

Warm Up
Tabata x 20
1) Burpees
2) Inchworms
3) Plank to Pike
4) HR Push-Ups
5) KB Swings (light)
6) SA KB Press (left)
7) SA KB Press (right)
8) Hollow Hold
9) Side Plank (left)
10) Side Plank (right)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Row
2) SA Hang Clean & Jerk
(:20 sec each side)
3) Box Jumps
4) KB Sumo DL
5) Dball Power Cleans
6) Wall Balls

4/11

TUESDAY

HXBXplus

Warm Up
200m Run
Folllowed by...
One Round of:
Snatch Grip DL x 3
Snatch Shrug x 3
Snatch High Pull x 3
Low Hang Power Snatch x 3

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Low Hang Power Snatch
x 3 Reps
*Build as you feel comfortable

B. Four Rounds for Time:
400m Run
20 Alt. DB Snatches (50/35lbs)
20 Single Arm DB Push Press
(10 each arm)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BB Bent Over Row
2) Banded Pull-Aparts
3) Pull-Ups
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Toss

B. "King of the Hill"
In a 16 min Window:
18 Thrusters
24 KB Swings
30 Cals (MC)

4/10

MONDAY

HXBXplus

Warm Up
Group 1)
BIke x 2:30 min
Group 2)
2:30 min AMRAP:
KB Front Rack Carry x 50ft
KB Sumo DL x 10

A. Five Sets of:
Front Squats x 3
Banded Sissy Squats x 12

B. Every 2 min, for 12 minutes:
1) 20/16 Cal Bike
2) 16 Double KB Front Squat
(24/16kg)
3) 12 Burpee Box Jumps
(24"/20")
*2 times through/not scored

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Heel Elevated Back Squat x 8
*build as comfortable

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

4/8

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
5 HR Push-Ups
10 Alt. DB Snatches (light)
20 DU's

A. 30 min ARMAP:
20/15 Cal Row
15 Dips
30 Alt. DB Sntaches
(50/35lbs)
60 DU's
15 Dips
30 Russian KB Swings
(32/24kg)
20/15 Cal Row

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Air Squats
3) Jumping Jacks

B. "Tag"
In teams of two...
You Go, I Go Fashion
In a 40 min Window:
40 Cals (MC)
40 Devil's Press
40 KB Goblet Squats
40 KB Swings
40 Box Jumps
40 Wall Balls
200m Run (together)

4/7

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Swings
2) Hollow Rocks
3) Superman Hold
4) Plank to Pike

A. Every 2 min, for 5 Sets:
Double KB Deadlift x 8
@4x41
*4 sec down & up

B. Every 4 min, for 4 Sets:
25/18 Cal Bike
[or 30/25 Cal Row]
20 KB Walking Lunges
(24/16kg; Farmers Hold)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)

THURSDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Bike
3) OH KB Hold

A. 40 min ARMAP:
500m Row
400m Row
30/20 Cal Bike
20 Alt. Pistols
(scale Cossack Squats)
100ft Double KB OH Carry
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Clusters (light)
3) Dball Over the Shoulder
4) SL V-Ups
5) Deadlifts
6) Wall Balls

WEDNESDAY

HXBXplus

Warm Up
Tabata x 16
1) HS Hold
2) Hollow Hold
3) Kip Swing
4) Plank Walks

A. "Ninja"
Five Rounds for Time:
20 DU's
15 Pull-Ups
10 Burpees
5 Strict HSPU's

B. Tabata x 12
1) Box Dips
2) Ring Support Hold
3) Wall Sit

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press
*split class into two groups/each group does 6 min Window at each

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 KB Swings
5 KB Rom. DL's
5 KB Goblet Squats

A. In a 10 min Window:
Four Sets of:
Heel-elevated Squats x 8
DB Rev. Fly's x 12

B. For Time:
50/40 Cal Row
50 Wall Balls (20/14lbs)
50/40 Cal Bike
50 Wall Balls (20/14lbs)

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Bent Over Rows
DB Rev. Flys
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 1 Ab-Mat Sit-Up each round
-3 min rest-
In an 9 min Window:
10 Cal Bike
4 Turkish Get-Ups (each)
*add 2 turkish get-ups each round

4/3

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Inchworms
2) Lat. Burpees over Bar
3) Hang Power Snatch
(w/ empty BB)
4) Static Hang

A. EMOM x 12
Hang Power Snatch x 3
*Load bar to focus primarily on creating full and powercul hip and knee extension

B. 12 min AMRAP:
14 Power Snatches (75/55lbs)
14 Toes-to-Bar

HXBX

Warm Up
Two Rounds:
4 Inchworms
8 Air Squats

*Allow 4-5 min to Set Up for Part A

A. EMOM x 9
:40 on/:20 off
1) BB Back Squat
2) KB Rom. DL's
3) Lat. Lunges
(Goblet Hold)

B. "Tag"
In a 20 min Window:
10 Rev. Lunges
12 Push Presses
14 KB Swings
16 Air Squas
200m Run

4/1

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Squat Jumps
3) OH Plate Hold

A. Three Sets for Max Reps:
:60 sec at each station
(running 4 min clock)
1) Wall Balls (20/14lbs)
2) KB Swings (24/16kg)
3) DB Box Step-Overs
(50/35lbs;24"/20")
4) Cal Row
-3 min rest between-
[4 min on/3 min off clock; 3 rounds]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Box Jumps
12 Plate G2O
12 Wall Balls
12 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

3/31

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Box Jumps
3) Handstand Hold

A. Every 10 min, for 4 Sets:
800m Run
16 Box Jumps (24"/20")
8 Wall Walks
(Scale Run as needed)

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Bike/SkiErg
2) Inchworms

A. Three Rounds:
Strict Press x 10
directly into...
3 x 8
BB/DB Shrugs

B. "King of the Hill"
In a 16 min Window:
20 Cals (MC)
16 KB Swings
12 Burpees
8 Pull-Ups

3/30

THURSDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 Steps (forward)
Bear Crawl x 20 Steps (backward)
Suitcase Carry x 50 ft

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 8 @ 50%
*Includes warm Up Time

B. 12 min AMRAP:
4 Strict HSPU's
6 Burpee Box Jump Overs (24"/20")
12 KB Swings

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "Point Break"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning

3/29

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Swings (light)
2) SA KB Press (left)
3) SA KB Press (right)
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. "Deceit"
For Time:
1000m Row
50 OH Double KB Lunges
(24/16kg)

B. Four Sets of:
DB Floor Press x 10
Dips x 15

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In a 10 min Window:
Three Sets (minimum) of:
Bench Press x 8
SA DB Tricep Kickbacks x 10
(each arm)

B. "Tag"
In a 20 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Power Cleans
8 Deadlifts
8 Cals (MC)

3/28

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Burpees
5 Broad Jumps

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Squat Clean x 2
*Build as comfortable

B. Every 4 min, for 4 Sets:
20 Cal Row
[or 16 Cal Bike]
5 Power Cleans
@ 70% of 1RM

HXBX

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

A. In a 10 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
DB Curls x 12

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) KB Curtsy Lunges
4) Hanging Knee Tucks

3/27

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Empty BB Clusters
2) DB Rom. DL
3) Row

A. In a 16 min Window:
Five Sets of:
Front Squat x 3
*Build to heaviest load

B. Two Rounds for Time:
400m Run
20 Thrusters (95/65lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Rom. DL between each set

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Burpees over Rower
8 DB Front Squats
8 DB Thrusters