6/20

TUESDAY

HXBXplus

Warm Up
Three Sets of:
DU practice x :30 sec
Inchworms x 3
SA DB Push Press x 5
(each)
SA DB OH Carry x :50 ft
(each)
A. EMOM x 10
:30 on/:30 off
1) Banded Paloff
2) Banded Lat. Monster Walk
3) SL Glute Bridge Hold
4) Side Plank
5) Bulg. Split Squat Jumps
*round 1: left side; round 2: right side (excluding monster walks)

B. Four Rounds for Time:
60 DU's
30 Cal Row
10 Deadlifts (225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
2 Rounds
w/ an empty BB
Strict Press x 5
Push Press x 5
Push Jerk x 5

A. EMOM x 9:
:35 on/:25 off
1) DB Seasaw Rows
2) Banded Pull-Aparts
3) DB Rev. Fly's
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Kill"
In a 18 min Window:
AMRAP:
200m Run
18 Alt. DB Snatches
18 Wall Balls

6/19

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Burpee Pull-Up
3) KB Swings (light)

*Allow 5 min to Warm Up Part A

A. In a 10 min Window:
Five Sets of:
Strict Press x 8
@ 60-70%

B. For Time:
10 Wall Balls (20/14lbs)
1 Strict Pull-Up
9 Wall balls
2 Strict Pull-Ups
8 Wall Balls
3 Strict Pull-Ups
....
1 Wall Ball
10 Strict Pull-Ups
*RETEST from 01/30/23

HXBX

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

A. In a 12 min Window:
Tempo Back Squat x 4
@32X1
*4 Single Leg DL between each set

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

6/17

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
15 DB Hammer Curl
OH DB Carry x 50 steps
Walking Lunges x 50 Steps

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

A. Eight Rounds of each for Time:
In teams of 2...

Station 1)
15/10 Cal Bike

Station 2)
Barbell Complex of:
4 Power Cleans (135/95lbs)
6 Alt. Rev. Lunges
(front racked hold)
8 Shoulder to OH
*Each partner must complete each station 8 times. You must rotate stations as a team - so one partner will always be on the bike and one on the barbell complex at the same time.

HXBX

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

B. "Tag"
In a 35 min Window:
8 Cals (MC)
9 Burpees to Plate
8 Cals (MC)
18 KB Swings
8 Cals (MC)
9 Plate G2O
8 Cals (MC)
18 Alt. DB Snatches

6/16

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Over the Fence
(forward)
Over the Fence (backward)
Bunny Hops

*Allow 5 min to Warm Up Part A

A. Five Rounds for Time:
400m Run
40 Air Squats
30 Push-Ups
200m Run
10 Burpees
*40 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
5 Push-Ups
10 Air Squats

A. Every 2 min, for 5 Rounds:
8 Deadlifts
+
8 Lat. Burpees over Bar
*DL's should be unbroken. This is a sprint

B. "Tag"
In a 20 min Window:
5 Cals (MC)
9 DB Thrusters
5 Cals (MC)
12 Push-Ups
5 Cals (MC)
15 Russian KB Swings

6/14

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) BW Walking Lunges
3) Dive Bomber Push-Ups

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

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

B. Three Sets of:
BB Hip Thrusts x 12
Hollow Hold x :30 sec
SIde Plank x :30 sec
(each side)

HXBX

Warm Up
Tabata x 9
1) BW Lunges
2) Cossack Squats
3) Broad Jumps

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) DB Goblet Squats
3) Jumping Lunges

B. "Tag"
*Level Up Style...
In a 20 min WIndow:
8 Push-Ups
8 Air Squats
8 Dballs Over the Shoulder
8 Wall Balls
*You Go, I Go Fashion; adding one rep to all mvnts every round

6/15

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Pallof Hold
(left)
2) Banded Pallof Hold
(right)
3) Static Hang
4) Burpees

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 75%

B. 15 min AMRAP:
20/16 Cal Row
15 Wall Balls (20/14lbs)
10 Pull-Ups

HXBX

Warm Up
200m Run
directly into...
3 min AMRAP:
5 Inchworms
10 Scap Push-Ups
20 Alt. Shoulder Taps

A. In a 12 min Window:
3 x 12 (minimum):
Bench Press
DB Floor Skull Crushers
Box Dips
directly into...
Three Rounds of:
:40 on/:20 off
Medball Tosses

B. "Level Up"
In a 8 min Window:
5 Burpee Box Jumps
5 DB Hang Clean & Jerks
(each arm)
*add one rep to each mvnt every round
-rest 3 min-
In a 8 min Window:
10 Cal Bike
10 Wall Balls
*add one rep to each mvnt every round

6/13

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Rom. DL x 3
Front Squat x 6
GM's x 9
Back Squat x 12

A. In a 20 min Window:
Back Squat
1) 3 @ 75%
2) 1 @ 85%
3) 3 @ 85%
4) 2 @ 90%
5-7) 6 @ 80%
8) 4 @ 85%
*Includes warm up time

B. Three Rounds for Time:
400m Run
20 Walking Lunges
(Farmers Carry; 24/16kg)
10 Double KB Front Squat

HXBX

Warm Up
5 min AMRAP:
5 Burpees
10 Air Squats
100m Run

A. In a 9 min Window:
3x10 (minimum):
BB Curls
DB Rev. Fly's
Wide Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Scissor Kicks
3) Flutter Kicks

B. "Capture the Flag"
In a 20 min Window:
Six Rounds of:
12 Box Jumps
24 Alt. DB Snatches
directly into...
Max Cals (MC) in remaining Time

6/12

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Clean x 3
Power Clean x 3
Squat Clean x 3
Push Jerk x 3
Split Jerk x 3

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Clean & Jerk x 1
1) 70%
2) 75%
3) 80%
4) 85%
5) 87%
6) 89%
7) 91%
8) 93%
9) 95%
10) 95%

B. For Time:
50/40 Cal Bike
30 G2O (115/75lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 3 Rounds:
1) Static Hold
2) Burpees
3) Banded GM's

A. In an 18 min Window:
Establish a heavy 5RM
Back Squat

B. "Tag"
In a 18 min Window:
8 Burpees
12 KB Swings
8 V-Ups
12 Air Squats
100m Run

6/10

SATURDAY

HXBXplus

Warm Up
800m Run
*conversational pace
Followed by...
EMOM x 6
:40 on/:20 off
1) Hollow Hold
2) Side Plank (left)
3) Side Plank (right)

A. 30 min AMRAP:
400m Run (together)
5 Bar Muscle Ups
[scale= 10 Pull-Ups]
10 Devils Press (50/35lbs)
10 Cal Bike
*complete mvnts besides run in You Go, I Go Fashion before returning to the run together

HXBX

Warm Up
200m Run
Followed by...
EMOM x 12
:35 on/:25 off
1) Empty BB Curls
2) Hollow Hold Pulses
3) Banded Tricep Ext.
4) Superman Pulses

A. "Tag"
In a 30 min Window:
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
10 Alt. DB Snatches
200m Run

6/9

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Superman Pulses
3) Squat Jumps

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 8 @ 70%
5) 8 @ 70%
6) 6 @ 75%
7) 6 @ 80%
8) 6 @ 80%

B. 12 min AMRAP:
20 Box Jump Overs
(24"/20")
15 Wall Balls (20/14lbs)
10 Toes to Bar

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run

C. "Pipeline"
*4 minutes

6/8

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Alt. DB Snatches (light)
2) Single Unders
3) Box Jumps

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Strict Press
1) 5 @ 60%
2) 3 @ 65%
3) 2 @ 70%
4) 2 @ 75%
5) 2 @ 80%
6) 2 @ 85%

B. EMOM x 16
For Max Reps:
:45 sec on/:15 off
1) Cal Bike
2) Ring Dips
3) Push-Ups
4) Rest

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 4 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable
directly into...
Four Rounds of:
Medball Partner Tosses
:40 on/:20 off

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 Man Makers
*add one man maker each round

6/7

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
Banded GM's x 15

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Power Clean
+
Split Jerk
+
Clean & Jerk
*Build to todays heavy

B. Three Sets for Max Reps:
2 min on/2 min off
Cal Row x :90 sec
Thrusters (95/65lbs) x :30 sec
*Score is total reps of Cals+Thrusters

HXBX

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

A. In a 9 min Window:
3 x 10 (minimum):
DB Strict Press
Shoulder Fly's
Banded Pull-Aparts

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

1) Row or Bike

2) 6 Burpees to Plate
8 KB Swings
10 Plate G2O

6/6

TUESDAY

HXBXplus

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

A. Five Rounds of:
Against a 4 min clock...
400m Run
25 Goblet Squats (24/16kg)
Max Pull-Ups in remaining time
-2 min rest-
*Score is total Pull-Ups

HXBX

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

A. In a 10 min Window:
3 x 8 (minimum):
Rev. Grip Bent Over Row
DB Rev. Fly's
Seated Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

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

6/5

MONDAY

HXBXplus

Warm Up
KB Farmers Carry x 200m
Followed by...
Two Rounds of:
KB Windmills x 10
(each arm)
KB Rom. DL x 10

*Allow 6 min to Warm Up Part A

A. "Strict Diane"
21-15-9
Deadlifts (225/155lbs)
Strict HSPU's

B. Every :90 sec, 9 intervals:
1) BB Hip Thrusts x 8
2) Banded Pull Aparts x 30
3) Box Shoot Throughs x :60 sec

HXBX

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

A. In a 12 min Window:
Back Squat x 6
KB Curtsy Lunges x 12
*build as comfortable

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

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