9/9

MONDAY

HXBXplus

Warm Up
Two Sets of:
100m Farmers Carry
200m Run

A. Six Rounds for Time:
400m Run
20 Burpees
20 KB Walking Lunge
(Front Rack; 24/16kg)

HXBX

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

A. Every 2 min, for 10 min:
Back Squat x 8
*build as you feel comfortable

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Push-Ups
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run

9/7

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Row
2) Empty BB Squat Clean
3) Empty BB Thrusers

A. 30 min AMRAP:
In teams of 2...
15 Cal Row
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH
*Alt. FULL ROUNDS

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Plate G2O
12 Plate Goblet Squats
12 DB Hang Squat Cleans
12 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

9/6

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Burpees
4 HR Push-Ups
8 Air Squats

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
*Establish a heavy

B. 12 min AMRAP:
6 Strict HSPU's
9 Push-Ups
12 Toes-to-Bar

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 DB Step-Ups
16 DB Deadlifts
20 Wall Balls
*200m Run at the top of every 5 min including the beginning

9/5

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Air Squat
3) Rev. Lunge
4) Plank to Pike
5) Side Plank (left)
6) Side Plank (right)

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 10 Sets:
Deadlift x 4
*Establish a heavy

B. For Time:
45/40 Cals (MC)
80 KB Alt. Rev. Lunges
(Farmers Hold; 24/16kg)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In a 9 min Window:
Four Sets (minimum) of:
Bench Press x 8
SA DB Tricep Kickbacks x 10
(each arm)

B. "Tag"
In a 20 min Window:
100m Run
8 V-Ups
8 Push-Ups
8 Ab-Mat Sit-Ups
8 Power Cleans
8 Deadlifts
8 Cals (MC)

9/4

WEDNESDAYHXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Plank to PIke

A. In an 18 min Window:
Six Sets of:
Pause Front Squat
@ 4 sec at bottom
+
2 Front Squats
*Establish a heavy
INCLUDING WARM UP

B. For Time:
800m Run
100 Wall Balls (20/14lbs)

HXBX

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

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Rom. DL between each set

B. "King of the Hill"
In a 16 min Window:
8 Cal Row
8 Burpees over Rower
8 DB Front Squats
8 DB Thrusters

9/3

TUESDAY

HXBXplus

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

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Snatch x 1
@ 80-94% of 1RM

B. Every 4 min, for 3 Sets:
20/15 Cals (MC)
12 Burpee Box Jump-Overs
(24"/20")
-rest :90 sec between-

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Burpee Box Jumps
3) Straight Legged SU's
4)KB Curtsy Lunges
5) Hanging Knee Tucks

9/2

MONDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 9
1) Empty BB Rom DL
2) Step-Ups
3) Burpees

A. "Labor Day Tag"
In a 35 min Window:
200m Run (each)
40 Box Jumps
200m Run (each)
40 Push-Ups
15 Cals (MC)
40 G2O (135/95lbs)
15 Cals (MC)
40 Deadlifts

HXBX

Warm Up
200m Run
Followed by....
Tabata x 9
1) Empty BB Rom DL
2) Step-Ups
3) Burpees

A. "Labor Day Tag"
In a 35 min Window:
200m Run (each)
40 Box Jumps
200m Run (each)
40 Push-Ups
15 Cals (MC)
40 BB/DB G2O
15 Cals (MC)
40 DB/BB Deadlifts

8/31

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
50m Farmers Carry

A. Every 8 min, for 5 Sets:
400m Run
30 Wall Balls (20/14lbs)
200m Run
30 Push-Ups
*Record all 5 times

HXBX

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

A. "Tag"
40 min AMRAP:
100 Box Jump Overs
100 Wall Balls
100 Plate G2O
100 KB Swings
400m Run (together)

8/30

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Rom. DL
3) Empty BB GM

A. Every 2 min, for 8 Sets:
Deadlift x 4
*Record heaviest load

B. Five Rounds for Time:
15/12 Cals (MC)
10 Devils Press (50/35lbs)

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Deadlifts
2) DB Push Press
3) Rev. Lunges

B. "Tag"
In a 20 min Window:
6 Devil's Press
12 Air Squats
6 DB Seated Press
12 Cals (MC)

8/29

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) OH KB Carry
2) KB Farmers Carry
3) Double KB DL

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Snatch x 1.1
@ 75-90%
*Rest 5-10 sec between singles

B. Three Sets of:
3 min on/2 min off
400m Run
5 Squat Snatches
*Total load lifted over all 3 sets is score

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Leg Pulses
3) Donkey Kicks
[over box or bench]
4) DB Skull Crushers

B. "Level Up"
In a 9 min Window:
4 Turkish Get-Ups
[each side]
4 Cals (MC)
*Add one to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 DB/BB Clusters
*Add one cluster each round

8/29

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) OH KB Carry
2) KB Farmers Carry
3) Double KB DL

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Snatch x 1.1
@ 75-90%
*Rest 5-10 sec between singles

B. Three Sets of:
3 min on/2 min off
400m Run
5 Squat Snatches
*Total load lifted over all 3 sets is score

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Leg Pulses
3) Donkey Kicks
[over box or bench]
4) DB Skull Crushers

B. "Level Up"
In a 9 min Window:
4 Turkish Get-Ups
[each side]
4 Cals (MC)
*Add one to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 DB/BB Clusters
*Add one cluster each round

8/28

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
KB GM x 8
KB Russian Swing x 12
BW Rev. Lunge x 16

A. Three Rounds for Time:
1000m Row
80 DU's
100m Farmers Carry
(24/16kg)
40 Jumping Lunges
20 Push-Ups
*40 min STRICT TIME CAP

HXBX

Warm Up
Every :90 sec, for 2 Rounds:
:60 on/:30 off
1) Row
2) Burpees to Bar

A. EMOM x 9
:35 on/:25 off
1) BW Rev. Lunge
(one each leg)
+
Squat
2) Shadow Punches
3) DB DL
+
DB Front Squat

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

8/27

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Burpees x 5
Scap Pull-Ups x 10
Medball Squat x 15

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5-6 Reps
2-4) 3-4 Reps
5) Max Reps
@ 10% less than heaviest set of 3-4

B. 15 min AMRAP:
15 Wall Balls (20/14lbs)
10 Toes-to-Bar
5 Burpee Box Jumps

HXBX

Warm Up
Tabata x 10
1) Plank to Pike
2) Inchworms
3) Side Plank (left)
4) Side Plank (right)
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) Rot. Medball Slams
2) KB/DB Bent Over Row
3) SL V-Ups
4) BB Curls

B. "Partner Frenzy"
3 min on/1 min off

1) Bike

2) AMRAP Style:
5 KB Swings
10 Push-Ups
15 Air Squats

8/26

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Static Hang
2) HR Push-Ups
3) Inchworms

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
*Build to a heavy
immediately into...
Two Sets of:
Bench Press x Max Reps
@ 90% of heaviest

B. Three Rounds for Time:
400m Run
20 Pull-Ups
20 Push-Ups

HXBX

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

A. In a 12 min Window:
Back Squat x 5
[one sec pause at bottom]
*build tas comfortable

B. "Tag"
In a 24 in Window:
8 Lat. Burpees over Bar
12 Goblet Squats
16 Alt. DB Snatches
200m Run

8/24

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) Burpees
2) Plank to Pike
3) KB Suitcase DL (left)
4) KB Suitcase DL (right)
5) Hollow Hold
6) Superman Hold

A. 30 min AMRAP:
25/18 Cal Bike
(or 500m Row)
45 DB Deadlifts (50/35lbs)
25/18 Cal Bike
(or 500m Row)
30 DB Hang & Jerks (50/35lbs)
25/18 Cal Bike
(or 500m Row)
15 Devil's Press (50/35lbs)

HXBX

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

A. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
[200m Intervals; 4 each]
40 Burpee Box Jump-Overs
40 DB Clusters
40 Cal Row
40 DB G2O

8/23

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpee Pull-Up x 5
KB Sumo DL x 10
KB Russian Swing x 15

A. For Time:
800m Run
20 Chest to Bar's
20 G2O (135/95lbs)
800m Run
20 G2O
20 Chest to Bars
800m Run

B. Gymnastic's Practice
*If time Allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) DB/KB Rev. Lunges
2) Banded Knee Tucks
3) Tempo Sumo DL
*4 sec UP/DOWN
4) Lateral Ski Jumps

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats

8/22

THURSDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Walking Lunges x 10
Air Squat x 10

A. In a 20 min Window:
Back Squat
1) 4 @ 80%
2) 4 @ 80%
3) 4 @ 80%
4) 3 @ 70%
5) 3 @ 70%
*Includes Warm Up Time

B. Two Sets for Max Reps:
4 min on/4 min off
500m Row
15 Thrusters (95/65lbs)
Max Bar Facing Burpees
*One score of Max Bar Facing Burpees

HXBX

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

A. In a 9 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12
directly into...
Six Rounds of:
:20 on/:15 off
1) Bicycles
2) SL V-Ups
3) Straight Legged Sit-Ups

B. "Tag"
In a 20 min Window:
6 DB Floor Press
8 Cal Bike
10 Dballs over Shoulder
12 Box Jump Overs
100m Run

8/21

WEDNESDAY

HXBXplus

Warm Up
Farmers Carry x 100m
Followed by...
Tabata x 6
1) DB Floor Press
2) HR Push-Ups
3) BW Rev. Lunges

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 6
*Build to a heavy
directly into...
Every 2 min, for 2 Sets:
Bench Press x Max Reps
@ 90% of heaviest set

B. EMOM x 15
1) 15/12 Cal Bike
2) 12-15 Toes to Bar
3) 15 Box Dips
4) 20 Push-Ups
5) Rest

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 5
*build as comfortable

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

1) Row

2) AMRAP:
5 BB Sumo DL High-Pull
10 DB/BB Clean & Jerk's

8/20

TUESDAY

HXBXplus

Warm Up
EMOM x 8
1) 100m Run
2) KB Windmill (left)
3) KB Windmill (right)
4) KB Rom. DL

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Deadlift x 3 @ 75% of 1RM

B. Two Rounds for Time:
400m Run
25 KB Swings (24/16kg)

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 8 min Window:
Four Sets (minimum) of:
BB Rev. Grip BOR x 8
DB SA Curls x 12
(each arm)
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
75 Cals (Buy In)
directly into...
AMRAP:
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Wall Balls

8/19

MONDAY

HXBXplus

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

*Allow 4 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Hang Squat Snatch
+
Squat Snatch
*Pause 2 sec at bottom before standing/build to a heavy

B. For Time:
1000m Row
100 DU's
50 Empty BB Thrusters

HXBX

Warm Up
Group 1)
Row x 3
Group 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB/KB Front Squats
2) KB Rom. Deadlifts
3) DB/KB Split Squats
(left)
4) DB/KB Spilt Squats
(right)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) SA DB Hang Clean & Jerks
(:20 sec each)
3) Row
4) Single DB Step-Overs
5) Squats