5/11

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Broad Jump x 3
KB GM's x 6
KB Swings x 9

A. EMOM x 9
:40 on/:20 off
1) Box L-Sit Hold
2) Supinated Grip Pull-Ups
3) KB Rom. DL

B. Two Rounds for Time:
750/650m Row
20 Pull-Ups
40 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) OH Plate Hold

A. EMOM x 9:
:35 on/:25 off
(9 intervals)
1) BB Strict Press
2) DB Floor Press
3) Dball GM's
(front bear hug hold)

B. "Tag"
In a 25 min Window:
200 Cal Row/160 Cal Bike
(Buy-In)
directly into...
AMRAP Style:
10 Alt. DB Snatches
10 Dballs over the Shoulder
10 Burpees over Dball
10 Pull-Ups
(pull-ups are optional)

5/10

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
3 Wall Walks

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

B. Every 2 min, for 6 Sets:
40 DU's or 80 SU's
12 DB Push Press (50/35lbs)
Max Wall Balls (20/14lbs)
*No resting intervals; score is total reps of wall balls

HXBX

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

A. EMOM x 12
:40 on/:20 off
1) Banded Tricep Ext.
2) Squat Jumps
3) KB Sumo DL

B. "King of the Hill"
In an 18 min Window:
12 SA DB Devil's Press
(6 each arm)
16 Cals (MC)
24 KB/DB Rev. Lunges

5/9

TUESDAY

HXBXplus

Warm Up
Bike x 2 min
Followed by...
Two Sets of:
Walking Lunges x 20 steps
Tempo Goblet Squat x 3
@41X1

*Allow 14 min to build up for Part A

Every :90 sec, for 4 Sets:
Front Squat x 1
@ 90-95%

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

HXBX

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

A. EMOM x 16
:35 on/:25 off
1) KB/DB Bent Over Row
2) Hollow Rocks
3) SA DB Curls
4) SL V-Ups

B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
(3 Total Rounds)
2:15 sec on/:45 sec off

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 SA DB BOR
(5 each arm)
10 Burpees to Bar

5/8

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Rocks
2) Side Plank (left)
3) Side Plank (right)
4) Squat Jumps
5) DB Push Press

A. "Keep it Steady"
Three Rounds for Time:
800m Run
10 OH Squats (155/105lbs)
15 Lat. Burpees over Bar
20 Toes-to-Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 12 min Window
Deadlift x 6
+
Tall Box Jumps x 10
*Attempt jumping to a higher box height immediately following DL's

B. "Tag"
24 min AMRAP
16 Wall Balls
14 KB Swings
12 Goblet Squats
10 Burpee Box Jumps
200m Run

5/6

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Alt. DB Snatches (light)
2) SA DB Thruster (left)
3) SA DB Thruster (right)

A. Ten Rounds for Time:
In teams of 2...
400m Run
20 Alt. DB Snatches (50/35lbs)
20 Wall Balls (20/14lbs)
*Partner A does run, Partner B does snatches, Partner A does wall Balls, so roles are switched every round

B. Core
*If time allows

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:
2000m Row (Buy-In)
directly into...
AMRAP:
10 Alt. DB Snatches
10 Burpees to Bar
10 KB Swings
200m Run

5/5

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Banded GM's
3) Cossack Squats

A. Four Sets of:
Banded Hamstring Curl x 20
Rom. DL x 6

B. "Happy Cinco De Mayo"
15 min AMRAP:
5 Burpee Box Jumps (24"/20")
5 HSPU's
5 Power Cleans (135/95lbs)
5 SA KB Thrusters (24/16kg; 5 each arm)

HXBX

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

A. In a 9 min Window:
Tempo Deadlifts x 6
(4 sec up & down)
Single Leg Pistols x6
(on box; each leg)

B. "Happy Cinco De Mayo"
In a 23 min Window:
55 Box Jumps
55 Wall Balls
55 Cals (MC)

5/4

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Burpee Pull-Up
3) Box Jumps

A. Four Sets of:
Ring Dips x 8-10
DB Floor Press x 12

B. Five Rounds for Time:
30 DU's
15 Push-Ups
3 Wall Walks

HXBX

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

A. In an 8 min Window:
Three Set (minimum):
Push Press x 8
DB Shrugs x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Devils Press
*add one rep to both mvnts each round

5/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Good Morning x 5
Rom. DL x 5
Front Squat x 5

*Allow 12 minutes to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Front Squat x 1 @90%

B. 7 min ARMAP:
1 Front Squat (134/95lbs)
2 Pull-Ups
3 Front Squats
4 Pull-Ups
5 Front Squats
6 Pull-Ups
etc...

HXBX

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

A. In a 12 min Window:
Four Sets (minmum) of:
DB Floor Bench Press x 8
Box Dips x 10
Banded Hamstring Curls x 12

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 Pull-Ups
12 DB Thrusters

5/2

TUESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Lunges
Lat. Lunges
Bunny Hops
Followed by....
Tabata x 9
1) Hollow Hold
2) Plank to Pike
3) Superman Hold

*Allow 4-5 minutes to Warm Up/Set Up Part A

A. Every 7 min, for 5 Rounds:
400m Run
10 Deadlifts (115/75lbs)
20 Push Presses
(115/75lbs)
*Record all 5 times

HXBX

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

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
12 DB Devil's Press
24 KB Swings

5/1

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2:30 min
Group 2)
2:30 AMRAP:
w/ an empty BB...
Snatch Grip Shrug x 5
Snatch Grip High Pull x 5
High Hang Power Snatch x 5
High Hang Squat Snatch x 5

A. Every :90 sec, for 8 Sets:
High Hang Snatch x 3
*mechanics dictate load, but focus is full ext. and recieving in a low and stable position unddr bar

B. 12 min AMRAP:
4 Squat Snatches (135/95lbs)
8 bar-Facing Burpees
12 Toes to Bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Inchworms
2) Banded GM's

A. In a 10 min Window:
Tempo Back Squat x 5
@41X1
*Build as comfortable

B. "Tag"
In a 25 min Window:
60 Air Squats
60 Box Jump Overs
60 Wall Balls
60 Alt. DB Snatches
60 Cals (MC)
*Members can split reps up however they'd like

4/29

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
DL x 3
Front Squat x 3
Back Squat x 3
Behind the Neck Press x 3

A. Seven Rounds for Time:
400m Run
29 Back Squats (135/95lbs)
*Must be taken from ground
45 min TIME CAP

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 Goblet Squats
12 Wall Balls
12 KB Swings
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.

4/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) SU's
2) Handstand Hold
3) Bottom Squat Hold

*Allow 5 min to Set Up Part A

A. 15 min AMRAP:
500m Row
50 DU's
10 HSPU's
-rest 5 min-
B. 15 min AMRAP:
400m Run
40 Push-Ups
20 Wall Balls (20/14lbs)

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. "King of the Hill"
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

4/27

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
SL Glute Bridge x 5
(each leg)
KB Rom. DL x 7
KB Swing x 9

A. Every :90 sec, for 3 Sets:
(9 intervals)
1) Posted SL DL x 10
(left leg)
2) Posted SL DL x 10
(right leg)
3) Barbell Hip Thrusts x 8

B. 12 min AMRAP:
3 Bar Muscle-Ups
(Scale= 6 Pull-Ups)
6 DB Hang Power Cleans
(50/35lbs)
12 Alt. Rev. Lunges
(50/35lbs)

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
DB Chest Fly's x 10
Banded Tricep Ext x 15

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) DB Devil's Press
3) Dballs Over the Shoulder
4) Burpee Pull-Ups

4/26

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 6
Muscle Clean x 5
Strict Press x 4
Front Squat x 3
Power Clean & Jerk x 2
Squat Clean & Jerk x 1

A. For Time:
10 Clean & Jerks (135/95lbs)
400m Run
8 Clean & Jerks
400m Run
6 Clean & Jerks
400m Run
4 Clean & Jerks
400m Run
2 Clean & Jerks

HXBX

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

A. In a 9 min Window:
Three Sets (minimum) of:
SL KB DL x 8 (each leg)
BB Hip Thrusts x 10

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 SL Sit-Ups
10 Push-Ups
10 Power Cleans
10 SA Thrusters
(5 each arm)

4/25

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
BB GM's x 5
BB Front Squat x 5

A. In a 20 min Window:
Establish a 2 Rep Max
Front Squat


B. "Charley Horse"
For Time:
50/35 Cal Bike
(or 75/50 Cal Row)
25 Front Squats (175/115lbs)
25 Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. Three Rounds:
BB Bent Over Row x 10
DB Rev. Fly's x 12
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

4/24

MONDAY

HXBXplus

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

A. Four Sets of:
Max Reps of Strict Ring Dips

B. Four Rounds of:
Against a 3 min clock...
350/300m Row
12 Toes to Bar
Max Reps of Wall Walks
-rest 2 min between-

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row or Bike
2) Burpees to Bar
3) Banded GM's

A. In a 12 min Window:
Four Sets (minimum) of:
Back Squats x 6
Curtsy Lunges x 12

B. "TAG"
In a 20 min Window:
40 Cals (MC)
40 BB/DB Hang Cleans
340 BB/DB Front Squats
40 Wall Balls
40 Burpees to Bar

4/22

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Inchworms x 5
KB Swings x 10 (light)

A. 35 min AMRAP:
400m Run
40/30 Cal Row
30 Shoudler to OH
(115/75lbs)
20 Alt. BB Front-Racked Rev. Lunges

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) Empty BB Curls

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

4/21

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Cossack Squats
3) BW Rev. Lunges

A. In a 15 min Window:
Back Squat x 6
@41X1
*Build as comfortable

B. Three Rounds of:
In a 3 min WIndow:
25/18 Cal Bike
Max Wall Balls (20/14lbs)
-2 min rest between-
*Score is total reps of Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) Straight Legged Sit-Ups

4/20

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 3
OH Squat x 3

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Power Snatch x 2
*Build to a heavy 2

B. Three Rounds for Time:
400m Run
10 Power Snatches (135/95lbs)
5 Ring Muscle-Ups
(scale: 12 Pull-Ups)

HXBX

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

A. In a 15 min Window:
Deadlift x 6
*Build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Hollow Hold

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's

4/19

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
Row x 2 min
followed by...
Two Sets of:
KB Swings x 10
KB Suitcase DL x 10
(each arm)

A. EMOM x 30
1) 12/9 Cal Row
2) 9/6 Cal Bike
3) 12 Toes-to-Bar
4) Max Reps of Devil's Press
[entire :60 sec]
5) Rest
*Score is max Devil's Press

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row

A. In a 9 min Window:
Four Sets (minimum) of:
DB Bent Over Row x 10
KB Goblet Squats x 12

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Wall Balls
200m Run