5/16

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Hollow Hold
2) Superman Pulses
3) Cossack Squats

A. In a 24 min Window:
Five Sets of:
Back Squat x 2
@ 90+%

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
100m Run
*timed to ensure smooth part A
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Turkish Get-Up
[Alt. sides every round]
5) Goblet Squats

5/15

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Lat. Burpees over Bar
2) Empty BB Push Press
3) Hollow Hold
4) Empty BB Push Jerk
*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Push Press
+
Push Jerk
1) 65-70%
2) 75-80%
3) 85%
4) 88%
5) 90+%
*Work off 1RM Push Press

B. 15 min AMRAP:
21 Cal Row or Bike
15 Toes-to-Bar
9 Strict HSPU's

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 6 Sets:
Deadlifts x 5
*build as comfortable

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

5/14

TUESDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

*Allow 5 min to Set Up Part A

A. "Roxy 1"
For Time:
800m Run
800m Row
800m Run
40 Box Jumps
(24"/20")
800m Run
40 Push-Ups
800m Run
800m Row
*40 min TIME CAP

HXBX

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

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
Banded Hammer Curls
w/ 1 sec pause at top
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 DB/BB G2O
*add 1 rep to G2O
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

5/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Sumo DL
2) KB Russian Swings
3) Empty BB GM's

A. In a 20 min Window:
Deadlift x 2
@ 88-92%
*Includes warm up time

B. Three Rounds of:
Against a 3 min clock...
200m Run
Max DU's
-3 min rest between each-
*Score is max reps over 3 rounds

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 an 10 min Window:
Back Squat x 6
*Build as comfortable

B. "Pipeline"
*4 minutes

C. "EMOM Mania"
(15 Intervals)
:40 on/:20 off
1) DB Step Overs
2) Bike
3) DB Front Squats
4) SL KB DL
[:20 sec each leg]
5) Side Plank
[:20 sec each side]

5/11

SATURDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 10
1) Burpees
2) BW Rev. Lunges
3) Dive Bomber PU's
4) Cobra Pose
5) Banded Monster Walk

A. 30 min AMRAP:
In teams of 2...
You Go, I Go Fashion...
15/12 Cal Row
12 Devil's Press
(50/35lbs)
15/12 Cal Bike
20 KB Walking Lunges
(24/16kg)

HXBX

Warm Up
Tabata x 20
1) Single-Arm Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-Ups
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

B. "Tag"
In a 30 min Window:
10 DB Devil's Press
10 Cal Row
10 Box Jump Overs
10 Cal Row
10 KB Curtsy Lunges

5/10

FRIDAY

HXBXplus

Warm Up
KB Farmers Carry x 100m
Followed by...
Two Sets of:
KB Windmill x 6
(each side)
KB Rom. DL x 12

*Allow 10-12 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Deadlift x 3 @ 85%

B. For Time:
400m Run
25 Pull-Ups
400m Run
25 Pull-Ups
400m Run

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. Every :90 sec, for 7 Sets:
Deadlift x 8

B. "King of the Hill"
In an 18 min Window:
16 Alt. DB Snatches
20 SA DB Squat Cleans
(10 each arm)
24 Cals (MC)

5/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40/:20
1) Bike
2) Box Step-ups
3) HR Push-Ups
4) DB Clusters (light)

A. In a 9 min Window:
Four Sets of:
Barbell Bent Over Row x 8

B. EMOM x 28
1) 9/6 Cal Bike
2) 18 Wall Balls (20/14lbs)
3) 18 Push-Ups
4) 18 Box Jump-Overs

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Burpee
+
Squat
3) Empty BB GM's

A. EMOM x 12
:35 on/:25 off
1) BB Hip Thrusts
2) Medball Rot. Slams
3) DB Strict Press
4) SL V-Ups

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

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder

5/8

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Superman Hold
3) Hollow Hold

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 7 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 80%
6) 6 @ 80-85%
7) 8-10 @ 70-75%

B. 12 min AMRAP:
3 Bar Muscle-Ups
[scale = 6 Chest-to-Bar]
12 Alt. SA Snatches (50/35lbs)
12 Single DB Box Step-Overs
(50/35lbs; 24"/20")

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) DB Tricep Kickbacks
(pair of DB's
3) Push-Ups
(on handles of DB's)

B. "Tag"
In a 20 min Window:
12 DB SA Hang Clean & Jerk
(6 each arm)
12 SA Thrusters
(6 each arm)
12 SA DB Front Squats
(6 each arm)
12 Push-Ups
50m KB Farmers Walk
200m Run

5/7

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30
Group 2)
2:30 min AMRAP:
DL x 3
Hang Power Clean x 4
Thruster x 5
Lat. Burpees over Bar x 6

A. Six Sets of:
Seated BB Strict Press x 3
*establish a heavy set of 3

B. FIve Rounds for Time:
12 Alt. Pistol Squats
9 DB Push Press (50/35lbs)
6 Burpee Box Jump-Overs
(24"/20")

HXBX

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

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Hollow Hold
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round

5/6

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Muscle Clean
2) Power Clean
3) Squat Clean

*Allow 5 min to Warm Up Part A

A. Evey 2 min, for 8 Sets:
2 Clean Lift-Offs
+
Power Clean
*Lift-off is to knee, pause 2 sec, reset on ground between each

B. Three Rounds for Time:
400m Run
6 G2O (155/105)
12 Pull-Ups

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Back Squat x 4
@32X1
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Box Jumps
48 Alt. DB Snatches
48 DB Goblet Squats

5 YEAR ANNIVERSARY!!!!!

Partner Workout

TBD

5/3

FRIDAY

HXBXplus

Warm Up
One Set of:
Row x 500m
BW Walking Lunges x 20
Diver Bomber PU's x 10

*Allow 7 min to Warm Up /Set Up Part A

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
BB Hip Thrusts x 8
*15-20 sec iso hold on last rep

HXBX

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

A. Group 1)
In a 6 min Window:
Deadlift x 6
Group 2)
In a 6 min Window:
BB Hip Thrust x 6
*Build as comfortable/each group has 6 min at each station

B. "King of the Hill"
In a 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)

5/2

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
Muscle Snatch x 3
Power Snatch x 3
Hang Snatch x 3
Hang Squat Snatch x 3

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
Hang Snatch x 1 @ 80+%
Followed by....
Every 2 min, for 5 Sets:
Snatch x 2 @ 85+%

B. Five Rounds for Time:
6 OH Squats*
12 Toes-to-Bar
30 DU's
*Choose a weight that will challenge you, but that you should be able to hold unbroken

HXBX

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

A. In a 9 min Window:
Three Sets (minimum):
BB Strict Press
DB Shoulder Fly's
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Level Up"
In a 16 min Window:
200m Run
8 People Makers
*Add 2 people makers each round

5/1

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Burpees x 4
Cossack Squat x 8
Air Squat x 12

A. In a 12 min Window:
Four Sets of:
Bulg. Split Squats x 8
(each leg)
Sup. Grip BOR x 8
*includes warm up time

B. For Time:
1000m Row
75 KB Swings (24/16kg)
50 Single KB Walking Lunges
(24/16kg; 25 each leg)
75 Air Squats
1000m Row

HXBX

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

A. In a 9 min Window:
Three Sets (minimum)
BB Bench Press x 8
DB Skull Crushers x 12
(from floor)

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/:1 min off

1) Bike

2) AMRAP:
6 SA DB Hang C&J's
(6 each arm)
12 Single DB Step Overs

4/30

TUESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Round of:
Scap Pull-Ups x 10
Box Step-Ups x 10
SA DB DL x 10
(each arm)

A. Four Rounds for Time:
800m Run
21 Thrusters (75/55lbs)
15 Chest-to-Bar's
9 DB Box Step-Overs
(50/35lbs; 24"/20")
*40 min TIME CAP

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
:35 on/:25 off
1) DB SA Curls
2) Hollow Pulses
3) BB Bent Over Row
4) SL V-Ups


B. "Tag"
In a 20 min Window:
50 Air Squats
50 Burpee Box Jumps
50 Wall Balls
50 Alt. DB Snatches
50 Cals (MC)
*Members can split reps up however they'd like

4/29

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Push Press
2) Push Jerk
3) Split Jerk

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Push Press
+
Push Jerk
+
Split Jerk
1-2) 60-65%
3-4) 70-75%
5-6) 80-83%
7-8) 85-88%

B. 12 min AMRAP:
4 Strict HSPU's
8 Toes-to-Bar
12 KB Swings (24/16kg)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) DB/KB Rom. DL
3) DB/KB Rev. Lunges
4) Donkey Kicks
(over bench/box)

B. "King of the Hill"
In an 18 min Window:
200m Run
18 DB Thrusters (light)
36 DU's or 72 SU's

4/27

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Goblet Squats x 8
Hanging Knee Raises x 16

*Allow 4 min to Warm Up/Set Up Part A

A. Three Rounds for Time:
1000m Row
800m Run
40 Alt. Pistols
[scale = cossack squat]
20 Chest-to-Bar Pull-Ups
10 Strict HSPU's
*40 min TIME CAP

HXBX

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

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Alt. DB Snatches
100 Single DB Step-Overs
100 KB Swings
*Members can split up reps however they would like

4/26

FRIDAY

HXBXplus

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

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Halting Snatch DL
+
Hang Snatch
+
Snatch
*Pause 2 sec above knee on halting, then stand it up, into the hang snatch, drop barbell, then immediately snatch from floor

B. For Time:
40/30 Cals (MC)
30 G2O (75/55lbs)
20 Bar Facing Burpees
400m Run
20 Bar Facing Burpees
30 G2O
40/30 Cals (MC)

HXBX

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

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
8 G2O
12 Cals (MC)
8 Lat. Burpees over Bar
12 Cals
8 Deadlifts
12 Cals

4/25

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Walking Lunges
3) Goblet Squats

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
Followed by...
Two Sets of:
Back Squat x 10
*go as heavy as possible

B. 8 min AMRAP:
[for max reps]
1 Thruster (115/75bs)
2 Pull-Ups
2 Thrusters
4 Pull-Ups
3 Thrusters
6 Pull-Ups
*every round goes up 1 thruster and 2 pull-ups

HXBX

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

A. In a 12 min Window:
4 x 8
Close Grip Bench Press
Tempo Push-Ups @31X1
directly into...
Every :90 sec, for 6 min:
1) Hollow Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
20 Push-Ups
20 SA DB C&J's
(20 each arm)
200m Run

4/24

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) KB Windmill (left)
2) KB Windmill (right)
3) SA KB Push Press (left)
4) SA KB Push Press (right)
5) Handstand Hold

*Allow 7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Push Press
+
Push Jerk
1-2) 65-70%
3-4) 70-75%
5-6) 80-85%

B. Every 5 min, for 4 Sets:
15/12 Cals (MC)
12 Toes-to-Bar
9 Strict HSPU's
15/12 Cals (MC)
*Record all 4 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Plank Shoulder Taps
3) Cossack Squats


B. "EMOM Mania"
(36 Intervals)
:35 on/:25 off
1) Bike
2) Wall Balls
3) KB Sumo DL
4) Bike
5) SU's or DU's
6) 100m Run