9/21

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) HR Push-Ups
3) Plank to Pike
4) Broad Jumps
5) Hollow Hold
6) Superman Hold

A. Every :90 sec, for 6 Sets:
Bench Press x 1
@ 90-95%

B. Every 2 min, for 9 Intervals:
:90 on/:30 off
1) 7 Burpee Box Jumps
+
Max Strict HSUP
2) 7 Burpee Box Jumps
+
Max Strict Pull-Ups
3) 7 Burpee Box Jumps
+
Max Toes-to-Bar
*Score is one total rep count

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups

9/20

WEDNESDAY

HXBXplus

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

A. In a 20 min Window:
Establish a 1 RM
Front Squat

B. Three Rounds for Time:
400m Run
8 Front Squats
@ 70% of 1 RM

HXBX

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

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) DB Devils Press
4) DB Thrusters
5) Dball Power Cleans

9/19

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) SA KB Windmill
(:20 sec each arm)
3) OH KB Carry

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

A. 30 min AMRAP:
1000m Row (1 rep)
[60/45 Cal Bik]
Followed by...
Four Rounds of:
3 Wall Walks
12 KB Swings (24/16kg)
*row + 4 rounds = one complete round

HXBX

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

A. 4 x 8
Close Grip Bench Press
Double DB Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Cals (MC)

9/18

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Muscle Snatch x 4
Power Snatch x 4
Squat Snatch x 4
Snatch Balance x 4
OH Squat x 4

A. In a 20 min Window:
Establish a 1 RM
Snatch

B. "Nancy"
Five Rounds for Time:
400m Run
15 OH Squats (95/65lbs)

HXBX

Warm Up
EMOM x 6:
:40 sec on/:20 sec off
1) Air Squats
2) Row
3) Empty BB GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 6
*Build as comfortable

B. "Tag"
In a 20 min Window:
10 Russian KB Swings
10 Cal Row
10 Lat. Burpees over Bar
10 SDLHP

9/16

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Plank
2) Plank to Pike
3) Hollow Hold
4) Superman Hold
5) Air Squat Hold
(bottom)
6) Static Hang

A. 30 min AMRAP:
In teams of 2...
*You Go, I Go Fashion
200m Medball Run
(20/14lbs)
8 Toes-to-Bar
8 Hang Power Cleans
(115/75lbs)
25 Air Squats
12 Lat. Burpees over Bar

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:
6 BB/DB Power Cleans
12 Box Jump Overs
6 BB/DB Front Squats
12 Lat. Burpees over BB/DB
6 BB/DB S2O
12 Alt. DB Snatches
200m Run

9/15

FRIDAY

HXBXplus

Warm Up
One Round of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) BW Curtsy Lunges
4) Banded Pull-Throughs

*Allow 12-15 min to Warm Up Part A

A. EMOM x 5:
Front Squat x 1
@ 90-95%

B. Two Rounds for Time:
20 Pull-Ups
20 Front Squat (135/95lbs)
400m Run

HXBX

Warm Up
Tabata x 9
1) Butt Kickers
2) Scap Push-Ups
3) BW Lunges

A. EMOM x 8
:35 on/:25 off
1) DB/KB Rom. DL
2) Leg Pulses
3) Banded Prone Leg Curls
4) Dball Power Cleans

B. "Tag"
In a 25 min Window:
50 Cals (MC)
50 Wall Balls
50 DB Bent Over Rows
50 Single DB Step-Ups
*Split reps however you'd like

9/14

THURSDAY

HXBXplus

Warm Up
3 min AMRAP:
3 Inchworms
6 KB Swings
Followed by...
One Set of:
w/ an empty BB...
5 Muscle Snatch
5 OH Squat
4 Power Snatch
4 OH Squat
3 Squat Snatch
3 OH Squat

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Snatch x 1.1
(two quick singles)
*Build as comfortable

B. "Ingrid"
Tend Rounds for Time:
3 Snatches (135/95lbs)
3 Bar Facing Burpees

HXBX

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

A. In a 9 min Window:
Bench Press x 8
*build as comfortable
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
200m Run

9/13

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Face Pulls
2) Plank
3) Plank to Pike
4) Air Squats

A. EMOM x 12
:30 on/ :30 off
1) Handstand Hold
2) Wall Climbs
3) Candlsticks
4) DU's

B. Four Rounds of:
Against a 3 min Clock...
500m Row
Max Reps of Strict HSPU's
- 2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Air Squat Hold
(bottom)
3) Cossack Squats

A. Two Rounds of:
3 min AMRAP:
6 Jumping Lunges
12 Sumo KB DL
-2 min rest between-

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

1) Row or Bike

2) 8 KB Swings
10 Plate G2O

9/13

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Face Pulls
2) Plank
3) Plank to Pike
4) Air Squats

A. EMOM x 12
:30 on/ :30 off
1) Handstand Hold
2) Wall Climbs
3) Candlsticks
4) DU's

B. Four Rounds of:
Against a 3 min Clock...
500m Row
Max Reps of Strict HSPU's
- 2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Air Squat Hold
(bottom)
3) Cossack Squats

A. Two Rounds of:
3 min AMRAP:
6 Jumping Lunges
12 Sumo KB DL
-2 min rest between-

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

1) Row or Bike

2) 8 KB Swings
10 Plate G2O

9/12

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) KB Windmill (left)
2) KB Windmill (right)
3) KB Rom. DL
4) Alt. V-Ups

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Deadlift
1) 6 @ 60%
2) 4 @ 70%
3) 2 @ 75%
4) 1 @ 80%
5) 1 @ 80-84%
6) 1 @ 84-87%
7) 1 @ 87-90%

B. Three Rounds for Time:
400m Run
12 Toes-to-Bar
12 SA KB Snatches
(24/16kg; left)
12 SA KB Snatches
(right)

HXBX

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

A. In an 8 min Window:
3 x 8 (minimum):
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:
6 Cal Row
6 Wall Balls
*add 2 reps each round
-3 min rest-
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add 2 reps to dballs over shoulder

9/11

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Farmers Carry
5 Burpee Broad Jumps
10 Walking Lunges
10 Wall Balls

A. "343"
For Time:
100 Walking Lunges
(24/16kg; Farmers Carry)
80 KB Swings (24/16kg)
60 Wall Balls (20/14lbs)
40 Chest To Bars
20 Deadlifts (275/175lbs)
43 Burpees
*In memory of the 343 members of NYC Fire Dept. who gave the ultimate sacrifice

HXBX

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

A. In an 11 min Window:
Back Squat x 11
KB Curtsy Lunges x 22

B. "9/11 Tribute

"Tag Style....
In a 22 min Window:
9 Cals (MC)
11 Burpee Box Jumps
9 Double DB Snatches
11 DB Goblet Squats

9/9

SATURDAY

HXBXplus

Warm Up
Group 1)
Bike or Row x 3 min
Group 2)
3 min AMRAP:
5 Burpee Pull-Ups
10 Alt. Shoulder Taps

A. 30 min AMRAP:
60 Cal Row or Bike
60 Pull-Ups
60 Hang Power Cleans
(115/75lbs)
60 DB Burpee Deadlifts
(50/35lbs)
*Partners can split reps however they'd like

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

9/8

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB OH Squats
2) SL V-Ups
3) Static Hang

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

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

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:
6 DB/BB Deadlifts
9 DB/BB Front Squats
12 Wall Balls

9/7

THURSDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
Tabata x 6
1) Plank
2) KB Rom. DL
3) KB Swing

A. In a 12 min Window:
Banded Deadlift x 12
@ 40% of 1RM
(Band around sleeves, standing on band)

B. 15 min AMRAP:
5 Devil Presses (50/35lbs)
10 DB Thrusters (50/35ls)
50 DU's

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:
80 Cals (MC-Buy In)
directly into...
AMRAP:
5 Devils Press
10 Alt. DB Snatches
60 SU's

9/6

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Cossack Squats
3) Dive Bomber Push-Ups

A. In a 12 min Window:
Four Sets of:
Bulg Split Squat.x 8
(each leg)
Bent Over Row x 8
(supinated grip)

B. For Time:
800m Row
75 Air Squats
50 SA KB Push Press
(24/16kg; switch arms as you wish)
25 Pull-Ups
50 SA KB Push Press
75 Air Squats
400m Run

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 20 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 Double KB Deadlifts
8 KB Swings

9/5

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Alt. V-Ups
2) SU's
3) Box Jumps

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press
1) 4 @ 65%
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Max Reps @ 75%

B. EMOM x 20
1) 40 DU's
2) 15 Push-Ups
3) 10/8 Cal Bike
4) 4 Wall Walks

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

9/4

MONDAY

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Plate Jumps
3) OH Plate Hold

A. "Labor Day Bash"
40 min AMRAP:
In teams of 2...
2023m Row (Buy-In)
AMRAP Style:
94 Single DB Step-Ups
94 Box Jump Overs
94 Alt. Hang C&J's
94 Wall Balls
*Split reps up however you'd like

9/2

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Sets of:
5 Burpee Broad Jumps
5 Box Jumps
6 Wall Balls

A. 30 min AMRAP:
In teams of 2...
400m Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14lbs)
*Partner A completes 400m Run, Partner B completes 30 Box Jumps, Partner A completes Wall Balls, Partner B completes 400m Run, etc.

HXBX

Warm Up
Group 1)
500m Row
Group 2)
AMRAP:
3 Inchworms
6 HR Push-Ups
9 Air Squats

B. "Partner Frenzy"
In a 30 min Window:
Partner 1 completes...
500m Row
Partner 2 completes...
AMRAP style:
10 Thrusters
20 Jumping Jacks
40 Single Unders
*One partner will complete AMRAP until the other Partner is done with the Row/Both Partners working at the same time

9/1

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Farmer Carry
12 Empty BB GM's

*Allow 12 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
Deadlift x 1
@ 85-90%

B. Every 4 min, for 4 Sets:
12 Double KB Snatches (16/12kg)
12 Pull-Ups
20/16 Cal Row

HXBX

Warm Up
Six Rounds:
:40 on/:20 off
1) Row
2) Inchworms
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) DB Shrugs
3) Static Hang

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

8/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Muscle Clean x 5
Power Clean x 5
Squat Clean x 5
Push Jerk x 5
Split Jerk x 5

*Allow 7 min to Warm Up for Part A

A. Every 2 min, for 10 Sets:
Clean & Jerk x 1
*Start around 70% and establish a heavy for the day

B. For Time:
60 Cal Row
30 G2O (135/95lbs)
15 HSPU's
*15 min TIME CAP

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 Single KB Step-Ups
24 Box Jumps
48 Air Squats
*200m Run at the top of every 5 min including the beginning