6/7

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Bike x :30 sec
15 Russian Swings
10 HR Push-Ups

A. In teams of 2...
15 min AMRAP:
(Alt. Full Rounds)
12/9 Cal Bike
Hang Power Cleans x 8
(95/65lbs)
-rest 5 min-
15 min AMRAP:
(Alt. Full Rounds)
12/9 Cal Row
Push Press x 8
(95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) KB Swings (light)
3) Alt. DB Snatches (light)

A. "Tag"
In a 35 min Window:
10 Alt. DB Snatches
10 Box Jump Overs
10 Wall Balls
10 KB Swings
10 Dballs over Shoulder
200m Run

6/6

FRIDAY

HXBXplus

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

A. In a 12 min Window:
Build to 80-85% of 1RM Front Squat
immediately into...
EMOM x 8
Front Squat x 2
@ 80-85%

B. EMOM x 12
1) 12 Wall Balls
(20/14lbs)
2) 6-10 Burpees

HXBX

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

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
DB Russian Step-ups x 8
(8 each leg)

B. "Partner Frenzy"
Six Rounds of:
2:00 on/1 min off

1) Row

2) AMRAP:
6 DB Power Cleans
8 DB Thrusters
10 DB Deadlifts

6/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hangin Knee Tucks
2) Burpees to Bar
3) Leg Raises
(holding post)

A. EMOM x 16
1) 3-5 Ring Muscle Ups
[scale= banded or jumping Bar MU]
2) Nose to Wall HS Hold
x :30 sec
3) Ab-Mat SU's x 15-20
4) Rest

B. For TIme:
800m Run
50 Walking Lunges
(24/16kg)
40 Toes to Bar
*16 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. In an 8 min Window:
Three Sets (minimum):
Pull-Ups x 8
DB Bent Over Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In a 16 min Window:
200m Run
12 Push-Ups
12 DB Squat Cleans
12 KB Swings

6/4

WEDNESDAY

HXBXplus

Warm Up
250m Row
Followed by...
Two Rounds of:
15 Banded Face Pulls
5 Empty BB Strict Press
15 Banded Pull-Aparts

*Allow 8 min to Warm Up Part A

. Every 2 min, for 3 Sets:
Strict Press x 5
@ 80%
immediately into...
Every 2 min, for 2 Sets:
Strict Press x 7
@ 70%

B. For Time:
2k Row

HXBX

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

A. Every :90 sec, for 6 Rounds:
Deadlift x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
8 Power Cleans
16 Air Squats
8 Shoulder to OH
16 Cals (MC)

6/3

TUESDAY

HXBXplus

Warm Up
Three Rounds of:
200m Row
10 Toe Touches
10 Samson Lunges
(5 each side)
10 Medball Hamstring Curls

A. Four Rounds for Time:
30 Cal Bike or Row
40 SL V-Ups
10 Deadlifts 
(185/125lbs)
*20 min TIME CAP

B. "Pipeline"
4 min Max Skierg
*Divide class into two teams

HXBX

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

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 8
Seated DB Arnolds Press x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles 
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
6 Cals (MC)
6 DB Burpee Step-Ups
*add one rep to both mvnts each round

6/02

MONDAY

HXBXplus

Warm Up
EMOM x 8
:35 on/:25 off
*Nasal breathing only
1) KB Swings
2) Wall Slides
3) Static Hang
4) Medball Activation

A. In a 15 min Window:
Establish a heavy...
Hip Thrust x 8
*10 sec iso hold on rep 8

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

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Swings (light)
2) Air Squats
3) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) 100m Run
2) Alt. Rev. Lunges
3) Squat Jumps

B. "Tag"
In a 24 min Window:
40 Cals (MC)
30 DB Clusters (light)
20 BB Power Cleans
10 Lat Burpees over Bar

5/31

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Folllowed by...
Tabata x 6
1) Suitcase Carry (left)
2) KB Suitcase Carry (right)
3) BW Walking Lunges

A. 30 min AMRAP:
In teams of 2...
100/75 Cals (MC)
60 Devil's Press (50/35lbs)
40 Burpee Box Jumps
(24"/20")
20 Bar Muscle-Ups
[Scale = 40 Pull-Ups]

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

5/30

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Thruster

A. In a 15 min Window:
Five Sets of:
Strict Press x 5
@ 70-75%
*Includes warm up time

B. EMOM x 9
1) 8 Rev. Grip Bent Over Row
2) 20 Banded Face Pulls
3) 15-20 Ab-Mat Sit-Ups

C. For Time:
In teams of 2...
*You Go, I Go
(40 split)
40 Beast Makers
(35/20lbs)
[BM = 1 Row+1 PU+1 Row+Squat Clean Thruster]

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Rev. Lunges
2) KB Sumo DL
3) DB Bulg. Split Squat
(left)
4) DB Bulg. Split Squat
(right)

B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
*250m Intervals
directly into...
5 Devil's Press
10 Alt. DB Snatches
15 KB Swings

5/29

THURSDAY

HXBXplus

Warm Up
Three Rounds of:
200m Row
10 V-Ups
10 Samson Lunges
(5 each side)
10 Medball Hamstring Curls

*Allow 6-8 min to Warm Up for Part A

A. 15 min AMRAP:
400m Run
15 Deadlifts
(225/155lbs)
-rest 5 min-
15 min AMRAP:
30/20 Cals (MC)
15 Toes to Bar

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...
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
400m Run

5/28

WEDNESDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded Sumo GM's
2) Medball Kang Squat
3) Medball Thruster
Followed by...
One Round of:
3 Snatch Grip Rom. DL
3 Low Hang Muscle Snatch
3 OH Squats
3 Snatch Balances
3 High Hang Squat Snatch

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
High Hang Squat Snatch
1-3) 4 Reps @ 50-60%
4-6) 3 Reps @ 55-65%
7-8) 2 Reps @ 60-70%
*Working off of 1RM Squat Snatch

B. Four Rounds for Time:
300/250m Row
12 Lat. Burpees over Bar
9 Power Snatches
(115/75lbs)
*16 min TIME CAP

HXBX

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

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

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Burpee Box Jumps
24 Double DB Snatches
24 DB Goblet Squats
*Break up reps however you'd like

5/27

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
5 BB GM's
5 Front Squats
5 Back Squats
5 Kang Squats

A. In a 12 min Window:
Build to 95% of 1RM
Front Squat
Immediately into...
Every 2 min, for 5 Sets:
Front Squat x 1
@ 95+%

B. Two Sets for Max Reps:
Against a 5 min clock...
400m Run
Back Squat x Max Reps
@ 50% Body Weight
*Taken from Ground
-rest 3 min between-
[one score of max reps]

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. EMOM x 12
:35 on/:25 off
1) Deadlifts
2) Hollow Pulses
3) DB/KB Bent Over Row
4) SL V-Ups

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round

5/26

MONDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by....
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Air Squats

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

HXBX

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by....
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Air Squats

"MURPH"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

OR

"Partioned MURPH"
For Time:
1 Mile Run
directly into...
10 Rounds of:
10 Pull-Ups
20 Push-Ups
30 Air Squats
directly into...
1 Mile Run

5/24

SATURDAY

HXBXplus

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

*Allow 6 min to Warm Up/Set Up Part A

A. "Dissecting Kelly"
30 min AMRAP:
400m Run
30 Box Jumps
(24"/20")
30 Wall Balls
(20/14lbs)
*Partners will alt. mvnts. Partner A runs. Partner B does box jumps, Partner A does wall balls, etc.

HXBX

Tabata x 12
1) Russian Baby Makers
2) Bear Crawl
3) V-Ups
4) High Knees
5) Superman Hold
6) Holl Hold

A. "Tag"
In a 35 min Window:
In teams of 2...
*You Go, I Go Fashion
200m Run
12 Thrusters
12 Deadlifts
250m
12 Wall Balls
12 Box Jumps

5/23

FRIDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) HS Hold
2) Burpees to Bar
3) Plank Hold

A. EMOM x 9
1) :30 sec Static Hang
2) :30 sec Hollow Hold
3) :30 sec of Ring/Box Dips

B. 5 min AMRAP:
10 Pull-Ups
10 Alt. Pistols
-rest 4 min-
5 min AMRAP:
10 Toes to Bar
10 Devil's Press
(50/35lbs)
-rest 2 min-

HXBX

Warm Up
200m Run
Followed by...
Tabata x 10
1) Hollow Hold
2) HR Push-Ups
3) Alt. DB Snatches (light)
4) BW Rev. Lunges
5) Inchworms

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) Clusters (light)
3) Dball Over the Shoulder
4) SL V-Ups
5) Deadlifts
6) Wall Balls

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