6/3
SATURDAY
HXBXplus
Warm Up
Row x 3 min
Followed by...
Tabata x 6
1) Burpees
2) Medball Thrusters
3) Handstand Hold
A. Four Rounds for Time:
400m Run
(w/ 20/14lb Medball)
30 Wall Ball Shots
20 Rotational Medball Slams
10 Wall Walks
HXBX
Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Plate G2O
3) Foam Roll Out
A. "Tag"
In a 35 min Window:
50 Burpee Box Jumps
50 KB Swings
50 Cal Row
50 Cal Bike
*Split up reps however you'd like
6/2
FRIDAY
HXBXplus
Warm Up
Farmers Walks x 200m
Followed by...
Tabata x 9
1) Deadbugs
2) KB Windmill (left)
3) KB Windmill (right)
*Allow 7 min to Warm Up Part A
A. Poster Chain Death
EMOM x 30
1) 8 Deadlifts @ 70%
2) 16 Walking Lunges
(24/16kg)
3) 6 Bar Muscle Ups
or
12 Pull-Ups
4) :40 sec Prone Plank
5) Rest
HXBX
Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank
A. In a 12 min Window:
Deficit Deadlift x 8
(on plate)
*build as comfortable
B. "Partner Frenzy"
Every 4 min, for 6 Intervals:
3 min on/ 1 min off
1) Row
2) AMRAP:
5 DB/BB Deadlifts
10 DB/BB Push Press
15 Wall Balls
6/1
THURSDAY
HXBXplus
Warm Up
200m Run
Followed by...
5 min AMRAP:
150m Row
5 Burpees over Rower
A. Four Rounds of:
Against a 3 min clock...
500m Row
Max Toes to Bar
-1 min rest-
Against a 3 min clock...
400m Run
Max Power Cleans
(185/135lbs)
* Add up all 6 intervals of max reps
HXBX
Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers
A. In an 8 min WIndow:
3 x 10 (minimum):
Rev. Grip Bent Over Row
SA DB Curls
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers
B. "King of the Hill"
In a 20 min Window:
100 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
20 Box Jump Overs
5/31
WEDNESDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) OH Plate Hold
2) Box Jumps
3) Paloff Hold
(:20 each side)
A. Five Sets of:
Strict Press x 5-6
*go as heavy as possible
B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(10 each; 50/35lbs)
20 Single KB Box Step-Overs
(50/35lbs; 24"/20")
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike
A. In a 12 min Window:
Back Squat x 5
*build as comfortable
B. "Tag"
In a 25 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 KB Deadlifts
8 KB Swings
5/30
TUESDAY
HXBXplus
Warm Up
Bike x 3 min
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 3
Front Squat x 3
GM's x 3
Back Squat x 3
A. Every 2 min, for 8 Sets:
Back Squat
1) 3 @ 70%
2) 3 @ 75%
3) 3 @ 80%
4) 3 @ 85%
5-8) 7 @ 70%
B. Every 5 min, for 3 Sets:
15/12 Cal Bike
15 Bar Facing Burpees
12 Front Squats
9 Strict Pull-Ups
HXBX
Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups
A. In a 12 min Window:
3 x 8 (minimum):
Strict Press
DB Shoulder Fly's
DB Shrugs
B. "Capture the Flag"
In a 20 min Window:
Five Rounds of (Buy-In):
20 Push-Ups
20 Straight Legged Sit-Ups
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals
5/29MONDAY
HXBXplus
"Murph"
For Time:
directly into...
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
directly into...
1 Mile Run
or
"Murph" (Partitioned)
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run
HXBX
"Murph"
For Time:
directly into...
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
directly into...
1 Mile Run
or
"Murph" (Partitioned)
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run
5/27
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Cossack Squats
3) Hollow Hold
*Allow 4 min to Warm Up Part A
A. Every 12 min, for 3 Sets:
400m Run
30 Burpee Box Jumps
(24"/20")
HXBX
Warm Up
200m Run
Followed by...
Tabata x 8
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles
B. "Tag"
In a 40 min Window:
3000m Row (Buy-In)
directly into...
AMRAP:
10 Box Jumps
10 Plate G2O
10 Pull-Ups
10 Burpees
100m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP.
5/26
FRIDAY
HXBXplus
Warm Up
Row x 4 min
A. Two Sets of:
DB Walking Lunges x 20 Steps
(KB Farmers Carry)
B. 5 min AMRAP:
20 DU's
10 Air Squats
-1 min rest-
5 min AMRAP:
10 DB Box Step-Overs
(50/35lbs; 24"/20")
10 Box Jumps
-1 min rest-
5 min AMRAP:
5 Strict Pull-Ups
10 DB Push Press (50/35lbs)
*3 separate scores
HXBX
Warm Up
Tabata x 12
1) Air Squats
2) BW Lunges
3) Cossack Squats
4) Plank to Pike
5) HR Push-Ups
6) Hollow Hold
A. In a 9 min Window:
Three Sets (minimum) of:
Back Squat x 5
@32X1
Dball GM's x 12
(bear hug)
B. "Point Break"
In a 20 min Window:
20 Alt. DB Snatches
20 Box Jump Overs
20 Alt. DB Hang Clean & Jerks
(10 each arm)
20 Push-Ups
*200m Run at the top of every 5 min
5/25
THURSDAY
HXBXplus
Warm Up
Two Rounds:
Farmers Carry x 100m
BW Lunges x 50m
A. Four Sets of:
BB Hip Thrusts x 6
B. For Time:
21 Power Cleans (105/65lbs)
400m Run
15 Power Cleans
400m Run
9 Power Cleans
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms
A. In an 15 min Window:
10-9-8...1
Bench Press
*8 Banded knee tucks between each set
B. "Tag"
In a 20 min Window:
100m Run
10 V-Ups
10 Push-Ups
10 Wall Balls
10 DB Power Cleans
5/24
WEDNESDAY
HXBXplus
Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Alt. DB Snatches (light)
3) Burpee Pull-Ups
4) KB Sumo DL
A. 30 min AMRAP:
500m Row
40 DU's
30 DB OH Rev. Lunges
(Pair; 50/35lbs)
20 DB Thrusters
10 Toes-to-Bar
HXBX
Warm Up
4 min AMRAP:
w/ an empty BB...
Deadlift x 4
GM's x 4
Back Squat x 4
Thruster x 4
*Allow 4 min to Warm Up Part A
A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable
B. "King of the Hill"
In a 16 min Window:
12 Deadlifts
18 Lat. Burpees over Bar
24 Cals (MC)
C. "Pipeline"
In a 4 min Window
5/23
TUESDAY
HXBXplus
Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Strict Press x 3
Push Press x 3
Front Squat x 3
Thruster x 3
A. Four Sets of:
Strict Press x 8-10 reps
*Go as heavy as possible
B. 16 min AMRAP:
3 DB Beast-Makers
(50/35lbs)
6 Strict Pull-Ups
9 Burpees
*Beast Maker= row left, row right, push-up, squat clean to OH
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. In a 7 min Window:
Three Rounds (minimum):
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 Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
250m Row
20 Alt. DB Snatches
*add 2 snatches each round
5/22
MONDAY
HXBXplus
Warm Up
200m Run
Followed by...
4 min AMRAP:
5 HR Push-Ups
10 Empty BB OH Squats
A. In a 12 min Window:
Bench Press x 6
*Build as comfortable
*Allow 4 to 5 min to Warm Up Part B
B. "Nancy on the Water"
Five Rounds for Time:
500m Row
15 OH Squats (95/65lbs)
HXBX
Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters
A. In a 15 min Window:
Front Squat x 6
*build as comfortable
B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 KB Squat + Swing
100m Run
10 Burpee Box Jumps
5/20
SATURDAY
HXBXplus
Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Lat. Lunges
3) Cossack Squats
A. 25 min AMRAP:
In teams of 2...
3 HSPU's
6 Strict Pull-Ups
9 Toes-to-Bar
12 Goblet Squats (32/24kg)
15 Cal Row
*Alt. mvnts; Partner A does HSPU's, Parnter B does Pull-Ups, etc.
HXBX
Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank
A. "Tag"
In a 30 min Window:
8 Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 Push-Ups
200m Run
5/19
FRIDAY
HXBXplus
Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
4 HR Push-Ups
8 Air Squats
A. Six Sets of:
Ring Dips
1) Max Reps
2) 40% of Max Reps
3) 50% of Max Reps
4) 60% of Max Reps
5) 50% of Max Reps
6) 40% of Max Reps
B. Against a 12 min clock...
1000m Row
immediately into...
AMRAP:
5 DB Thrusters (50/35lbs)
10 DB Push-Press
30 DB Rev. Lunges
(Farmers Hold)
*Score is Rounds+Reps; Row is just the buy-in
HXBX
Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats
A. In a 8 min Window:
3 x 12
DB Strict Press
BB Upright Rows
B. "King of the Hill"
In a 16 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls
*Most time in Yellow Zone
C. "Pipeline"
5 min WIndow
5/18
THURSDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Box Jumps
3) Jumping Pull-Ups
*Allow 5 min of addtional Warm Up/Set Up Part A
A. For Time:
800m Run
60 Cal Row
30 Pull-Ups
600m Run
40 Cal Row
20 Pull-Ups
400m Run
20 Cal Row
10 Pull-Ups
HXBX
Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
4) Rev. Lunges
5) Butt Kickers
A. In a 12 min:
Bench Press x 8
*5 Dips between each set
B. "Partner Frenzy"
Every 4 min for 6 Rounds:
3 min on/1 min off
1) Row or Bike
2) AMRAP:
5 Devil Press
10 Box Jumps
5/17
WEDNESDAY
HXBXplus
Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an emtpy BB...
Snatch Grip DL x 3
Power Snatch x 3
Squat Snatch x 3
Low Hang Snatch x 3
Hang Snatch x 3
*Allow 4 min to Warm Up Part A
A. Every :90 sec, for 6 Sets:
Snatch DL to mid-thigh
+
Hang Snatch from Below Knee
+
Snatch
B. "Ingrid"
Ten Rounds for Time:
3 Snatches (135/95lbs)
3 Burpees over Bar
(can be lateral burpees)
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats
A. In a 12 min Window:
Back Squat x 8
*build as comfortable
directly into...
Six Rounds:
1) Banded Rotations (left)
2) Banded Rotations (right)
3) Hollow Hold
B. "Level Up"
In an 8 min Window:
100m Run
10 KB Swings
*add 5 swings each round
-3 min rest-
In an 8 min Window:
5 Cal Bike
5 Dballs Over Shoulder
*add one rep to both each round
5/16
Tuesday
HXBXplus
Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Cossack Squats
4) Hollow Hold
5) Superman Pusles
6) Cobra
A. EMOM x 10
:35 on/:25 off
1) Banded Palloff Hold
2) Banded Lat. Monser Walk
3) Single-Leg Glute Bridge Hold
4) Side Plank
5) Bulg. Split Squat Jumps
(for isolated side mvnts: left 1st round; right 2nd round)
B. Four Rounds for TIme:
60 DU's
40 Single KB Sumo DL
(32/24kg)
20 Cal Row
HXBX
Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)
A. EMOM x 15
:35 on/:25 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL V-Ups
4) BB Curls
5) Hollow Rocks
B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 Shoulder to OH
16 Cals (MC)
5/25
Friday
HXBXplus
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
DL x 3
GM's x 3
Back Squat x 3
Front Squat x 3
A. In a 24 min Window:
Establish a 1-rep Max...
Front Squat
B. For Time:
75 Wall Balls (20/14lbs)
50 Toes to Bar
75 Wall Balls
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats
A. Four Sets of:
SL KB DL x 8 (each)
Barbell Floor Hip Thrusts x 10
B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 KB Swings
8 Air Squats
9 Wall Balls
100m Run
5/13
SATURDAY
HXBXplus
Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) Plank to Pike
2) Hollow Hold
3) PVC Pass Thru
A. 35 min AMRAP:
2000m Row
1600m Run
120 DB Thrusters (50/35lbs)
80 Toes to Bar
40 Pull-Ups
20 DB Devil Press
*divide reps up however you'd like
HXBX
Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchwoms
2) HR Push-Ups
3) BW Lunges
A. "Tag"
In a 35 min Window:
400m Run (together)
40 DB Thrusters
80 Box Jump Overs
40 DB Push Press
80 Russian KB Swings
*Split up reps however you like
5/12
FRIDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) BIke
2) Hanging Knee Tucks
3) OH Plate Hold
A. Every :90 sec, for 6 Sets:
Low Hang Squat Snatch x 2
*Let mechanics dictate load, focus on getting full ext. and recieving in a low and stable position
B. Every 4 min, for 4 Sets:
20/16 Cal Bike
8 Squat Snatch (135/95lbs)
HXBX
Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5
A. In a 10 min Window:
Three Sets (minimum):
Back Squat x 6
Sissy Squats x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles
B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Row
3) DB Hang Squat Cleans
4) HR Push-Ups