5/22

THURSDAY

HXBXplus

Warm Up
Three Rounds of:
50ft Farmers Carry
10 KB Sumo DL
10 Banded Lat Pull Downs
10 Step-Ups

A. EMOM x 30
*5 total rounds
1) 8-10 DB Box Step Overs
(50/35lbs; 24"/20")
2) 12/8 Cal Bike
3) 14 DB Walking Lunges
(Farmers Hold)
4) 12/8 Cal Row
5) 15 KB Swings
(24/16kg)

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Fly's
2) SL V-Ups
3) DB Hammer Curls
4)Hollow Rocks

B. "Tag"
In a 20 min Window:
200m Run
8 Burpee Box Jumps
8 DB Bent Over Row
8 Lat. Burpees over DB
8 Cals (MC)

5/21

WEDNESDAYHXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) KB Swings (light)
4) OH Plate Walk
5) Hollow Hold

A. In a 15 min Window:
Five Sets of:
Strict Press x 3
@ 70-75%
*Includes warm up time

B. For Time:
400m Run
21 Strict HSPU's
400m Run
15 Strict HSPU's
400m Run
9 Strict HSPU's
400m Run
3 Strict HSPU's
(Scale = wall walks; 7, 5, 3, 1)

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 16 min Window:
10-9-8...1
Hip Thrusts
*5 Heel Raised Goblet Squats between each


B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps

5/20

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
16 KB Rev. Lunges
(Goblet Hold)
8 KB Goblet Pause Squats
(1 sec at botom)

A. In a 10 min Window:
Build to 90% of 1RM
Front Squat
immediately into...
Every 2 min, for 5 Sets:
Front Squat x 1
@ 90-95%

B. Four Rounds for Time:
12 Front Squats
(135/95lbs)
15 Bar-Facing Burpees
*15 TIME CAP

HXBX

Warm Up
100m Medball Run
Followed by...
Tabata x 6
1) KB Windmill
(left)
2) KB Windmill
(right)
3) Plank Hold

A. EMOM x 12
:35 on/:25 off
1) Turkish Get-Ups
(left)
2) Turkish Get-Ups
(right)
3) Hollow Rocks
4) BB Skull Crushers

B. "King of the Hill"
In an 18 min Window:
200m Medball Run
20 Medballl Rot. Slams
15 Push-Ups
10 DB Hang Squat Cleans

5/19

MONDAY

HXBXplus

Warm Up
Tabata x 6
w/ an empty BB...
1) Muscle Clean
2) Power Clean
3) GM
Followed by...
Two Rounds of:
10 KB Sumo DL
10 Russians Swings
10 Medball Kang Squat

*Allow 6-8 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Power Clean x 4
*Build to heaviest set of touch n go

B. Five Sets for Time:
50 DU's
5 Power Cleans
(205/135lbs)

HXBX

Warm Up
3 min AMRAP:
4 Inchworms
8 Cossack Squats
(4 each)
12 Air Squats

A. In a 10 min Window:
Back Squat x 6
*2 sec pause at bottom
[build as comfortable]

B. "Tag"
In teams of 2...
In a 20 min Window:
200 Wall Balls (Buy-In)
directly into...
"Tag Style"

AMRAP:
5 DB Box Step-Ups
10 Alt. DB Snatches
15 Russian KB Swings
20 Air Squats

5/17

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
100m Medball Run
10 Medball Hamstring Curls

A. 30 min AMRAP:
In teams of 2...
BUY-IN
800m Medball Run
(together; one ball)
immediately into...
AMRAP:
40 Medball Sit-Ups
50 Wall Balls
200m Medball Run

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 35 min Window:
150 Cal Row (Buy-In)
directly into...
AMRAP:
12 Box Jump Overs
12 SL V-Ups
12 Wall Balls
12 KB Russian Swings
200m Run
*150 cal total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP

5/16

FRIDAY

HXBXplus

Warm Up
250m Row
Followed by...
Two Rounds of...
w/ light pair of DB's
7 Strict Press
6 Push Press
5 Push Jerk

A. In a 16 min Window:
Build to a 3RM
Push Jerk

B. Three Rounds for Time:
7 Bar Muscle-Ups
40/35 Cal Row
immediately into...
One Round for Time:
21 Chest to Bars
80/70 Cal Row
*Two Scores for Time

HXBX

Warm Up
200m Run
Followed by...
One Round of:
Inchworms x 10
Empty BB GM's

A. EMOM x 9
:35 on/:25 off
1) Jumping Lunges
2) KB Sumo DL
3) DB Thrusters (light)

B. "Tag"
In a 20 min Window:
200m Run
5 Devil's Press
10 Alt. DB Snatches
5 Burpee Box Jumps

5/15

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
Scap Pull-Ups x 8
DB Bent Over Row x 10
Jumping Neg. Pull-Ups x 2

A. Every 2 min, for 3 Sets:
(9 intervals)
1) Rope Climbs x 2-4
2) Strict HSPU x 8-12
3) Ab-Mat Sit-Ups x 20

B. EMOM x 20
1) 3-5 Wall Walks
2) 12-15 Toes to Bar
3) Max Cal Bike
4) Rest
*Record Total Cals

HXBX

Warm Up
100m Run
*timed to ensure smooth part B
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) SL V-Ups
3) Close grip Push-Ups


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

5/14

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Rom. DL
2) Muscle Clean
3) Pause Front Squat
4) Squat Clean

A. In a 24 min Window:
Establish a 1RM
Clean

B. Three Rounds for Time:
7 Devil's Press (50/35lbs)
20 DB Walking Lunges
50 DU's
*12 min TIME CAP

HXBX

Warm Up
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:
12 DB Deadlift
16 Wall Balls
20 Single DB Step-Overs
*200m Run at the top of every 5 min including the beginning

5/13

TUESDAY

HXBXplus

Warm Up
Three Rounds of:
100m Run
10 Hanging Knee Tucks
10 Medball Hamstring Curls
10 Squat Jumps

A. Five Rounds for Time:
In teams of 2...
50 KB Swings (24/16kg)
50 Burpee Box Jump Overs
(24"/20")
*30 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) High March
2) Scap Push-Ups
3) Static Hang

A. In an 8 min Window:
3 x 12 (minimum) of...
DB Seasaw Rows
DB Rev. Fly's
directly into...
Four Rounds of:
:30 on/:15 off
Medball Toss

B. "Level Up"
In a 9 min Window:
10 Cal Bike
10 Dball Box Jump Overs
*add 2 reps to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round

5/12

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
w/ an empty BB...
Front Rack Lunge x 6
Pause Front Squat x 6
Good Morning x 6
Back Squat x 6
OH Squat x 6

A. In a 10 min Window:
Build to 85% of 1RM
Front Squat
immediately into...
Every :90 sec, for 6 Sets:
Front Squat x 1
@ 85-90%

B. "Fran"
21-15-9
Thrusters (95/65lbs)
Pull-Ups

HXBX

Warm Up
200m Run
Tabata x 6
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. EMOM x 12
:35 on/:25 off
1) Back Squat (light)
2) DB Rom. DL
2) Russian Step-Ups
(left)
4) Russian Step-Ups
(right)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Burpee Step-Ups
2) Bike
3) DB Hang Squat Clean
4) Bike
5) Side Plank
[:20 sec each side]

5/10

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
200m Row
10 Goblet Squats
8 KB Swings
5 Tall Box Jumps

A. Four Rounds for Time:
In teams of 2...
1000m Row
100 DU's
75 KB Swings (24/16kg)
50 Box Jumps (24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Step-Ups
3) HR Push-Ups

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

5/9

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Scap Pull-Ups
5) Jumping Neg. Pull-Ups

A. EMOM x 8
3 Burpee Pull-Ups
2 Chest to Bar's
1 Strict Pull-Ups

B. EMOM x 20
1) Strict HSPU x 6-10
2) Lat. Burpees over DB
x 8-10
3) Plank Hold x :40 sec
4) Ring Rows x 10-12

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. In a 12 min Window:
Three Sets (minimum):Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) DB Step-Ups
3) SU's
4) DB Clusters
5) HR Push-Ups

5/8

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
KB Suitcase Carry x 50ft
(each arm)
SA KB Rom. DL x 10
(each arm)
KB Goblet Kang Squat x 10

A. In a 10 min Window:
Build to 80% of 1RM
Front Squat
immediately into...
EMOM x 8
Front Squat x 2
@ 80%

B. "Nuno"
Three Rounds for Time:
400m Run
9 Front Squats
(185/125lbs)
*15 min TIME CAP

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "King of the Hill"
In a 16 min Window:
16 KB Swings
14 Ab-Mat Sit-ups
12 Alt. DB Snatches
8 Cals (MC)

5/7

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Hanging Knee Tucks
3) Medball Kang Squats

A. Every 7 min, for 5 Sets:
(35 min clock)
400m Run
10 Toes to Bar
10 DB Deadlifts
(50/35lbs)
15 Cals (MC)
*Record all 5 times

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Alt. Snatches (light)

A. EMOM x 9
:40 on/:20 off
1) BB Front Squats
(light)
2) BB Hip Thrusts
3) DB Clusters

B. "Partner Frenzy"
Six Rounds:
2:15 on/:45 off

1) Row

2) AMRAP:
8 KB Swings
8 Wall Balls

5/6

TUESDAY

HXBXplus

Warm Up
200m Row
Followed by...
Two Rounds of:
w/ an empty BB...
9 Strict Press
7 Push Press
5 Push Jerk

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 7 Sets:
Push Jerks
1-3) 2 @ 75% of 1RM
4-5) 2 @ 80%
6-7) 1 @ 85-90%

B. Two Sets of:
In a 3 min Window:
500m Row
Max Reps of Shoulder to OH
(115/85lbs)
-rest 3 min-
*Record one score of Max Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Seated Banded Rows
4) Hollow Pulses

B. "Level Up"
In a 8 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-2 min rest-
In a 8 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges

5/5

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) PVC Toe Touches
2) PVC Samson Lunge
(left)
3) PVC Samson Lunge
(right)
4) Medball Hamstring Curls

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean x 1.1
*rest 10 sec between singles

B. Five Rounds of:
Against a 3 min clock...
12/9 Cal Bike
6 Hang Power Cleans
(155/115lbs)
*record all 5 times

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Cobra Pose
3) Plank
4) Burpees
5) DB Rom. DL (light)

A. In a 16 min Window:
10-9-8...1
Deadlifts
*5 Banded Sissy Squats between each set

B. "Tag"
In a 20 min WIndow:
20 Cals (MC)
20 Burpee Box Jumps
20 Devils Press
20 Goblet Hold Squats
*Split reps however you would like

5/3

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
20 BW Walking Lunges
10 KB Swings (light)

A. 30 min AMRAP:
In teams of 2...
800m Run
(together)
80 Walking Lunges
(24/16kg; switch every 20)
400m KB Farmers Carry
(walk together; switch as much as you'd like)
80 Russian KB Swings
(switch every 20)

HXBX

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

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

5/2

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
250m Row
10 Goblet Alt. Rev. Lunges
10 Goblet Hold GM's

A. In a 10 min Window:
Build to 75% of 1RM Front Squat
immediately into...
EMOM x 8
Front Squat x 2
@ 75%

B. Five Sets of:
(15 intervals)
:45 on/:15 off
1) Max Cal Row
2) Max Wall Balls
(20/14lbs)
3) Single DB Step-Overs
(50/35lbs; 24"/20")
*one score of max reps

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) Sumo DL
3) Rev. Lunges

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

5/1

THURSDAY

HXBXplus

Warm Up
4 min AMRAP:
6 Step-Overs
8 DB Shoulder Press
10 KB Swings

*Allow 4-5 min to Set Up/Warm Up Part A

A. Six Sets of:
1 Stict Press
+
2 Push Press
+
3 Push Jerk
*Build to a heavy

B. 12 min AMRAP:
5 Burpee Box Jumps
10 Shoulder to OH
(135/95lbs)
10 Russian KB Swings
(32/24kg)

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) DB Strict Press
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

4/30

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Clean Pull
2) Hang Squat Clean
3) Squat Clean

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Clean Pull
+
Hang Squat Clean
+
Squat Clean
*Build to a heavy

B. For Time:
100 Cal Bike
*10 min TIME CAP
[run two heats if needed]

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) BW Rev. Lunges
(one each leg)
+
Squat
2) Lat. Ski Jumps
3) DB DL
+
DB Front Squat
(with pair)

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