8/12

MONDAY

HXBXplus

Warm Up
EMOM x 9
1) 100m Run
2) 15 KB Swings
3) KB Rom. DL

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1-3) 8 Reps
4-5) 4 Reps
*These should be a challenge

B. For Time:
50/35 Cals (MC)
25 Front Squats (175/115lbs)
25 Burpee Box Jump-Overs

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. EMOM x 12
:35 on/:25 off
1) Plate Jumps
2) BB Hip Thrusts
3) Curtsy Lunges
4) Goblet Squats
w/ 1 sec pause at bottom

B. "Tag"
In a 20 min Window:
10 Cal Row/Bike
7 Ground to OH (light)
10 Lat. Burpees Over Bar
7 BB/DB Thrusters
100m Run

8/10

SATURDAY

HXBXplus

Warm Up
Two Sets of:
BW Walking Lunges x 20
KB Farmers Carry x 100m
Double KB Sumo DL x 10

A. Every 2 min, for 3 Sets:
(15 Intervals)
1) 500/450m Row
2) 10 DB Renegade Rows
3) 24/16 Cal Bike
4) 12 Burpee Box Jump-Overs
(24"/20")
5) 50 Flutter Kicks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. Eight Rounds of:
:20 on/:15 off
1) Straight Legged SU's
2) Mountain Climbers
3) Plank Hold
4) SL V-Ups


B. "Thanksgiving Tag"
In a 30 min Window:
200m Run
10 Devil's Press
15 Wall Balls
10 Deadlifts
15 Cals
10 KB Swings
15 Box Jumps

8/9

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
SA OH Carry x 50ft
(each arm)
Scap Pull-Ups x 5
HR Push-Ups x 5

1A. One Round of:
For Max Reps...
:60 on/:60 off
1) Bar Muscle-Ups
or
Pull-Ups
2) Cal Row
3) Alt. DB Snatches (50/35lbs)
4) Push-Ups

2A. EMOM x 20
50-60% of Reps achieved during Part A
1) Bar Muscle-Ups
or
Pull-Ups
2) Cal Row
3) Alt. DB Snatches
4) Push-Ups

HXBX

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

A. In a 12 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats

8/8

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Step-Ups
3) Empty BB Clusters
4) Burpee Broad Jumps

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlift x 4
Tall Box Jumps x 6
*heaviest set of 4 you can hold unbroken

B. 8 min AMRAP:
15 KB Swings (24/16kg)
5 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 Rev. Fly's
2) Seated Shoulder Press
3) Deficit Push-Ups

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) DBall Over the Shoulder
5) Goblet Squats

8/7

WEDNESDAY

HXBXplus

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

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

A. Every 10 min, for 4 Sets:
40/30 Cal Row
800m Run
50 DU'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 6
*build as comfortable

B. "Point Break"
In an 20 min Window:
16 Burpees
20 Single KB Step-Ups
24 Russian Swings
*200m Run at the top of every 5 min including the beginning

8/6

TUESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift Off x 3
Power Clean x 3
Squat Clean x 3
Thruster x 3

A. Every 2 min, for 8 Sets:
2 Clean Lift Offs
+
Power Clean
*build to a heavy complex

B. Six Rounds for Time:
6 Ground to OH
(155/105lbs)
12 Pull-Ups

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Butt Kickers
3) Inchworms
4) HR Push-Ups

A. In a 9 min Window:
3 x 12 (minimum) of:
DB Floor Press
Banded Tricep Ext.
Banded Pull-Aparts
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Straight Legged SU's
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
9 Cals (MC)
18 Power Cleans
24 Wall Balls

8/5

MONDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Hang Power Snatch
+
Power Snatch
+
2 OH Squats
*Build to a heavy complex

B. Three Rounds for Time:
10 Squat Snatches (135/95lbs)
15 Toes to Bar

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL
3) Air Squats

A. In a 12 min Window:
Tempo Back Squat x 5
@41X1

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run

8/3

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) SA DB Thruster (left)
2) SA DB Thruster (right)
3) HR Push-Ups

A. For Time:
In teams of 2...
2000m Relay Row
1600m Relay Run
120 SA DB Thrusters
(50/35lbs; 60 each arm)
80 Box Dips
40 Strict Pull-Ups
20 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 9
1) Step-Ups
2) Burpees to Bar
3) Plank to Pike

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
200m Run

8/2

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Walking Lunge x 10
Air Squat x 10

A. EMOM x 12
1) Front-Foot Elevated BB Split Squat
x 8 (left)
2) Front-Foot Elevated BB Split Squat x 8 (right)
3) DB Rev. Fly's x 12
4) Plank Hold x :35 sec

B. "The Ram"
For Time:
75 Wall Balls
50 Toes to Bar
50 Wall Balls
25 Toes to Bar
25 Wall Ball Shots

HXBX

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

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

B. "EMOM Mania"
EMOM x 20
1) Row
2) Wall Balls
3) Row
4) Double DB Snatches
4) DB Front Squats

8/1

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) High Knees
3) Cossack Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Snatch x 3
Power Snatch x 4
Squat Snatch x 5
OH Squat x 6

*Allow 4-5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Snatch
+
Squat Snatch
+
OH Squat
*Record heaviest load

B. Three Rounds for Time:
15/10 Cals (MC)
12 Lat. Burpees over Bar
9 Power Snatches
(115/75lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Bench Press x 8
DB Skull Crushers x 10
*build as comfortable
directly into...
Four Rounds:
: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
400m Run

7/31

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Plate G2O
2) Plate Squat Clean
3) Static Hang
4) Plank to Pike

A. Four Rounds for Time:
400m Run
10 DB S2O (50/35lbs)
10 Pull-Ups
400m Run
10 DB Hang Squat Cleans
10 Toes to Bar
*40 min TIME CAP
(MANDATORY)

HXBX

Warm Up
EMOM x 9
:40 on/:20 off
1) Single DB Squat Clean
(light; left)
2) Single DB Squat Clean
(light; right)
3) Cobra Pose

A. In a 10 min Window:
BB Hip Thrusts x 8
Back Squat x 10
*Build as comfortable

B. "King of Hill"
In an 18 min Window:
6 Burpees to Plate
9 Turkish Get-Ups
(each arm)
12 Cals (MC)

7/30

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) DB Clusters (light)
3) Burpee
+
Squat

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Strict Press x 1
1) 80%
2) 85%
3) 90%
4) 95%
5) 95+%

B. 12 min AMRAP:
15 Cals (MC)
10 Power Cleans
(95/65lbs)
20 Alt. BB Rev. Lunges
(95/65lbs; Front Rack)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) SL V-Ups
3) DB Rev. Fly's
4) Hollow Pulses

B. "Tag"
In a 20 min Window:
200m Run
6 Burpee Box Jumps
8 Single DB Step-Overs
10 Deadlifts

7/29

MONDAY

HXBXplus

Warm Up
400m Run
Followed by...
Two sets of:
Scap Pull-Up x 6
Kip Swing x 8
Empty BB GM x 10

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Three Sets of:
Deaadlift x 6
(heavy, but unbroken)
immediately into...
Tall Box Jumps x 6

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Air Squats
3) Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) DB/KB Split Squat
(left)
2) DB/KB Split Squat
(right)
3) Heel Raised Goblet Squat
4) KB Deadlift + Russian Swing

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Alt. DB Snatches
2) Bike
3) Wall Balls
4) Bike
5) Air/Goblet Squats

7/27

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Alt. DB Snatches (light)
2) HR Push-Ups
3) Inchworms

A. In teams of 2...
For Time:
2000m Row
*Partner can only row while the other is holding 2 KB's in the Front Rack Position
when the clock hits 10:00...
For Time:
800m Run (together)
100 Alt. DB Snatches (50/35lbs)
*Partner can only work while the other holds a plank
when the clock hits 20:00...
For Time:
800m Run (together)
100 Push-Ups
*Partner can only work while the other holds 2 KB's Overhead
[teammates can switch as much as they'd like; 3 separate times recorded]

HXBX

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Banded GM's
3) HR Push-Ups
4) Hollow Hold

B. "Partner Frenzy"
In a 40 min Window:
3000m Row (together)
directly into...
AMRAP:
You Go, I Go Fashion:
5 BB Deadlifts
6 DB Step-Ups
7 Push-Ups
8 Box Jumps
100m Run

7/26

FRIDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Tabata x 6
1) KB Windmill (left)
2) KB Windmill (right)
3) KB Rom. DL

A. For Time:
800m Run
40 Double KB Deadlifts
(24/16kg)
40 KB Rev. Lunges
(Farmers Hold)
40 Double KB Deadlifts
800m Run

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
5 DB Thrusters (light)

A. 5 x 5
Strict Press
directly into...
2 x 10
DB Shoulder Fly's

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Devil's Press
2) Row
3) Air Squats
4) Row
5) DB Hang Clean & Jerk

7/25

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bear Crawl
2) Burpee Pull-Up
3) DB Thrusters (light)

A. Every 5 min, for 6 Sets:
(30 minutes)
5 Toes to Bar
10 Pull-Ups
15 Push-Ups
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In an 8 min Window:
Three Sets of (minimum):
BB Bent Over Rows x 8
DB Rev. Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings

7/24

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
5 Deadlifts
4 Power Cleans
3 Front Squats
2 Presses in Split Position

A. Every 8 min, for 4 Sets:
(32 minutes)
200m Run
16 Burpee Box Jump-Overs
(24"/20")
8 Power Cleans (135/95lbs)
200m Run

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Clusters
2) Frog Jumps
3) Plate Jumps
(working on speed)

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jump Overs

7/23

TUESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) High Knees
3) Plate G2O
4) OH Plate Walk
5) Hollow Hold

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
6) 1 @ 95%

B. 12 min AMRAP:
300/250m Row
20 SA DB Push Press
(50/35lbs; 10 each)
10 Strict Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Cobra
2) HR Push-Ups
3) Medball Activation

A. In a 10 min Window:
Bench Press x 8
*Build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Plank

B. "Level Up"
In a 9 min Window:
25 DU's or 50 SU's
5 Man-Makers
*add one man-maker each round
-3 min rest-
In a 9 min Window:
100m Run
10 DB Step Overs
*add two reps each round

7/22

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ am empty BB...
1) Rom. DL
2) Clusters
3) Front Squats

A. In a 24 min Window:
Establish a 1RM
Front Squat

B. Two Rounds for Time:
400m Run
10 Front Squats (205/145lbs)

HXBX

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

A. In a 10 min Window:
Back Squat x 8

B. "Tag"
In a 20 min Window:
10 Cal Row
7 Squat Cleans
7 Push-ups
10 Cal Row
7 Thrusters
7 Burpees over Rower

7/20

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only

A. "Beach Muscle"
For Time:
In teams of 2...
(You Go, I Go Fashion)
1600m Run
*400m intervals
immediately into...
20 Rounds of:
(10 each)
4 Strict Supinated Grip Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
immediately into...
1600m Run
*400m intervals

HXBX

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

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Superman Pulses
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Single DB Step-Overs
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like