7/5

SATURDAY

HXBXplus

Warm Up
w/ a partner...
200m Run (together)
15 Synchro Air Squats
10 Synchro Burpees
5 Plank High Fives

A. 30 min ARMAP:
In teams of 2...
"You Go, I Go Fashion"
200m Run
15 Anchored Sit-Ups
12 DB Hang Squat Cleans
9 DB Floor Press
*Go Heavy on DB's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Rev. Lunges
2) Plank to Pike
3) Burpees
4) Side Plank

A. "Tag"
In a 30 min Window:
8 DB/BB Squat Cleans
8 Shoulder to OH
8 Cals (MC)
8 KB Swings
8 DB/BB Bent Over Row
200m Run

7/4

FRIDAY

HXBXplus

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

A. "1776"
Tag Style...
35 min AMRAP:
17 Cal Row (each)
76 Wall Balls
17 Cal Row (each)
76 Alt. DB Snatches
17 Cal Row (each)
76 Burpees to Bar
17 Cal Row (each)
76 Box Jump Overs
*Members can split reps up however they'd like except for cals

HXBX

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

A. "1776"
Tag Style...
35 min AMRAP:
17 Cal Row (each)
76 Wall Balls
17 Cal Row (each)
76 Alt. DB Snatches
17 Cal Row (each)
76 Burpees to Bar
17 Cal Row (each)
76 Box Jump Overs
*Members can split reps up however they'd like except for cals

7/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
5 Divebomber Push-Ups
20 Plank Shoulder Taps

*Take 5 min to Warm Up for Strict HSPU and different variations you might use for test

A. "HSPU Density Test"
For Max Reps:
Strict HSPU's
:90 sec Max Reps
:90 sec Rest
:60 sec Max Reps
:60 sec Rest
:30 Max Reps
*One Score of Max Reps

B. 20 min AMRAP:
1000m Row or 800m Run
100ft DB/KB Walking Lunges
(50/35lbs)
150ft Farmers Carry

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 10 min Window:
Three Sets (minimum):
Bench Press x 5
@ 31X1
DB Shoulder Fly's x 10
Hollow Hold x :20 sec

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
8 Push-Ups
12 Ab-Mat Sit-Ups
16 Alt. DB Snatches

7/2

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) Plank to Pike
3) Alt. DB Snatches
4) PVC Pass Throughs

*Allow 7-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 60-65%
3-4) 2 @ 65-70%
5-6) 1 @ 70-75%
*Pause 2 sec in recieving position for all reps

B. "Invictus Ninja"
For Time:
150 DU's
75 Wall Balls (20/14lbs)
50 Pull-Ups
[Rx+ = 15 Bar Muscle-Ups]

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Air Squats
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
12 Goblet Hold Lunges
12 Air Squats
-:90 sec rest between-

B. "Tag"
In a 20 min Window:
9 DB Thrusters
100m Run
9 Box Jumps
100m Run
9 Burpees
10 Cal Bike

7/1

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
1 Muscle Clean
2 Power Clean
3 Squat Clean
4 Hang Power Clean
5 Hang Squat Clean

*Allow 6-7 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Hang Clean
(Squat or Power)
1-2) 3 @ 60-65%
3-4) 2 @ 65-70%
5-6) 1 @ 70-75%
immediately into...
Three Sets of:
10 Clean Grip Deadlifts
@ 60-70% of 1RM

B. For Time:
21-15-9
Cal Row
Lat. Burpees over Bar
immediately into...
9-15-21
Cal Row
Deadlifts 135/95lbs
*One score of Total Time

HXBX

Warm Up
3 min AMRAP:
5 Inchworms
10 Plank to Pike
20 Shoulder Taps

A. In a 10 min Window:
3 x 10 (minimum):
Rev. Grip Bent Over Row
DB Rev. Fly's
Banded Hammer Curls
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Posted SL DL (left)
3) Posted SL DL (right)
4) Turkish Get-Up (left)
5) Turkish Get-Up (right)

6/30

MONDAY

HXBXplus

Warm Up
One Round Of:
100m Run
5 Inchworms
10 Cossack Squats
20 Plank Shoulder Taps

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

A. For Time:
400m Run
5 Wall Walks
15 Back Squats
(135/95lbs)
400m Run
5 Wall Walks
10 Front Squats
400m Run
5 Wall Walks
5 OH Squats

B. Three Sets of:
10 Alt. Rev. Lunges
(each leg)
12 DB Skull Crushers
12 DB Upright Rows

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Kang Squats
2) High Knees
3) BW Rev. Lunges

A. In a 10 min Window:
Back Squat x 6
@ 4141

B. "Tag"
In a 20 min Window:
8 Cals (MC)
12 Deadlifts
8 DB Step-Ups
12 Box Jump Overs
8 Wall Balls
12 Toe Taps
(on medball)

6/28

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Medball GM's
(bear hug)
3) Static Hang

A. 30 min AMRAP:
In teams of 2...
Partner 1 performs 400m Run
while Partner 2 performs...
AMRAP:
15 Wall Balls
(20/14lbs)
10 Toes to Bar
5 Devil's Press
(50/35lbs)
*When Partner 1 returns form run, they will switch. Pick up where Partner working on AMRAP left off. Continue in this fashion. One score of total Rounds+Reps on ARMAP.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Thrusters w/ Plate
2) Jumping Lunges
3) Hollow

A. "Tag"
In a 35 min Window:
100 Cals (MC)
100 Single DB Step-Ups
100 Wall Balls
100 Air Squats
*break up reps, however you like

6/27

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
10 BW Bulg. Split Squat
(5 each leg)
10 Cossack Squats
(5 each leg)
10 Wall Balls
(light)

A. "Squat Week 1"
In an 20 min Window:
Five Sets of:
Back Squat x 5
@ 55-60%
*Includes warm up time

B. EMOM x 10
:30 on/:30 off
1) KB Rev. Lunges
(24/16kg; Farmers Hold)
2) Max Cal Bike
*one score of max reps

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
3 x 12 (minimum):
Strict Press
Bulg. Split Squats
(6 each leg)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Lat. Lunges
(DB Goblet Hold)
3) Box Jump Overs
4) Alt. DB Snatches
5) DB Rom. DL

6/26

THURSDAY

HXBXplus

Warm Up
Two Sets of:
20 Plank Shoulder Taps
15 Plank to Pikes
10 HR Push-Ups
5 SA Seated Arnold Presses
(5 each arm)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press
1) 10 @ 50%
2) 8 @ 60%
3) 6 @ 65-70%
4) 4 @ 70-75%
5) 2 @ 75-80%

B. Four Round for Time:
75 DU's
15 DB Floor Press
(50/35lbs)
30/24 Cal Row
15 DB Deadlifts
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Plank to Pike
5 Scap Push-Ups
5 HR Push-Ups

A. In an 8 min Window:
3 x 10 (minimum):
BB Bent Over Row
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Bicycles

B. "Level Up"
In an 8 min Window:
100m Run
10 Dballs Power Cleans
*add two reps to Dball
-rest 3 min-
In an 8 min Window:
250m Row
10 Devil's Press
*add two reps to DP

6/25

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Snatch
2) Snatch Balance
3) OH Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 4 Sets:
Snatch Balance x 3
*Start at 50% of 1RM Snatch and build to heavy
immediately into...
Every :90 sec, for 4 Sets:
Power Snatch x 2
*Start at 60% of 1RM and build to heavy

B. Four Sets of:
Against a 2 min clock...
AMRAP:
10 OH Squats (115/85lbs)
5 Chest to Bar's
-rest 1 min between each-
*record all 4 scores

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Inchworms
3) Medball Squat Cleans

A. In a 12 min Window:
Four Sets (minimum):
SL Banded Step-Ups x 16
(8 each leg)
Back Squat x 8

B. "King of the Hill"
In a 16 min Window:
20 Cals (MC)
16 KB Swings
12 Deadlifts
8 Lat. Burpees over Bar

6/24

TUESDAY

HXBXplus

Warm Up
Three Sets of:
5 Inchworms
5 Divebomber Push-Ups
10 Cat Cows
10 Deadbugs

A. EMOM x 12
:30 on/:30 off
1) Strict Pull-Ups
2) Hollow Hold
3) Ring/Box Dips

B. Five Sets of:
Against a 3 min clock...
400m Run or 500m Row
Max Burpees to Bar in remaining time
-1 min rest between each-
*one score of max rep burpees

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
Static Hang x :30 sec
Hollow Hold x :30 sec

A. In an 8 min Window:
3 x 12 (minimum):
DB Floor Press
Box Dips
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Plank

B. "Point Break"
In a 16 min Window:
8 DB/BB Power Cleans
12 DB/BB Front Squats
16 Cals (MC)
*At the top of every 4 min perform 20 SL V-Ups

6/23

MONDAY

HXBXplus

Warm Up
Tabata x 10
1) PVC Pass Throughs
2) Turkish Get-Up (left)
3) Turkish Get-Up (right
4) Plank Walks
(Up/Down)
5) KB Swings (light)

A. In a 16 min Window:
Built to today's heavy, but technically sound, 1RM Split Jerk
immediately into...
Two Sets of:
10 Push Press
@ 40% of 1RM Jerk

B. 10 min AMRAP:
1 Power Clean (155/105lbs)
2 Box Jumps (24"/20")
3 Toes to Bar
2 Power Cleans
4 Box Jumps
6 Toes to Bar
3 Power Cleans
6 Box Jumps
9 Toes to Bar
etc...
*adding 1 rep to PC, 2 reps to Box Jumps, 3 reps to T2B. One Score of Max Reps

HXBX

Warm Up
Tabata x 12
1) BW Rev. Lunges
2) KB Sumo DL
3) Air Squats
4) High Knees
5) Superman Hold
6) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) DB Rom. DL
2) Squat Pulses x 8
+
Full Squats in remaining time
(Goblet Hold)
3) Alt. DB Power Clean+Lunge
(same leg as arm holding DB)

B. "Tag"
In a 20 min Window:
8 Alt. DB Snatches
12 Jumping Lunges
8 Cals 9MC)
12 Russian Step-Ups
(6 each leg)
8 Cals (MC)
12 Wall Balls

6/21

SATURDAY

HXBXplus

Warm Up
400m Run
*nasal breathing only
Followed by...
Tabata x 6
w/ light DB's
1) Power Cleans
2) Front Squats
3) Thrusters

A. Two Rounds for Time:
In Teams of 2...
*You Go, I Go
800m Run
*200m intervals
50 DB Push Press
(50/35lbs)
1000m Row
*250m intervals
50 DB Squat Cleans
2000m Bike
*500m intervals
50 DB Thrusters
*split DB mvnts however you'd like
*35 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges

B. "Tag"
In a 30 min Window:
You go, I go
200m Medball Run
8 Medball Step-Overs
10 Box Jumps
12 Wall Balls

6/20

FRIDAY

HXBXplus

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

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Clean x 1.1.1
(power or squat; pick one and stick to it)
*Build to a heavy for the day; 3 quick singles

B. Three Rounds for Time:
12 Chest to Bars
5 Squat Cleans
(@ 60% of 1RM)

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) DB Rom. DL's (light)

A. Every :90 sec, for 6 Rounds:
Deadlifts x 3
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 Deadlifts
12 Front Squats
8 Shoulder to OH
12 Cals (MC)

6/19

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) High Knees
Followed by...
Two Rounds of:
50ft DB/KB Farmers Carry
10 DB/KB Bent Over Row
10 DB/KB Push Press

A. "Upper Body Hypertrophy"
EMOM x 20
1) 15 Russian Swings
(go heavy)
2) 5-8 Strict Pull-Ups
3) 10 SA DB Push Press
(each arm; heavy)
4) 100ft Dball Bearhug Carry
(go heavy)

B. Four Sets of:
Against a :90 sec clock...
10 Burpee Box Jumps
(24"/20")
Max Cal Row in remaining time
-rest :90 sec-
*one score of max cals

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Medball Activation
3) Hollow Hold
4) HR Push-Ups

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Bicycles
3) Incline Push-Ups
[on bar]
4) Flutter Kicks

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
2:15 min on/:45 sec off

1) Row or Bike

2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder

6/18

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Cossack Squats
10 Deadbugs
10 Empty BB GM's
10 Empty BB Front Squats

A. In a 20 min Window:
Establish a 2RM
Front Squat

B. 16 min AMRAP:
10 Ab-Mat Sit-Ups
20 Single DB Rev. Lunges
(Goblet Hold; 50/35lbs)
40 DU's
20 Single DB Rev. Lunges
*Athletes will add 5 Ab-Mat Sit-Ups every round; Round 2 will be 15, Round 3 will be 20, etc.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Kang Squats
*goblet hold
3) Glute Bridges

A. In a 12 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
Squat Jumps x 16
*perfrom squat jumps immediately after hip thrusts

B. "Tag"
In a 20 min Window:
1600m Run (Buy-In)
*200m Intervals
direclty into...
AMRAP:
You Go, I Go...
6 Devil Presses
10 DB Power Cleans
14 Cals (MC)

6/17

TUESDAY

HXBXplus

Warm Up
Three Sets of:
5 Inchworms
5 Cat Cows
5 Deadbugs
5 HR Push-Ups

A. In an 18 min Window:
Establish a 1RM
Bench Press

B. EMOM x 16
:30 on/:30 off
1) Cal Bike
2) Seated DB Press
(35/20lbs)
3) Cal Bike
4) Burpees
*one score of max reps

HXBX

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

A. In an 8 min Window:
Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings

6/16

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Snatch Grip Rom. DL x 3
Muscle Snatch x 4
Power Snatch x 5
Squat Snatch x 6

*Allow 8 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
Squat Snatch x 3
@ 55-65% of 1RM
directly into...
Every :90 sec, for 3 Sets:
Squat Snatch x 2
@ 60-75%
directly into...
Every :90 Sec, for 3 Sets:
Squat Snatch x 1
@ 70-80%

B. Three Rounds for Time:
400m Run
15 OH Squats
(95/65lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Rom. DL
2) DB Goblet Squats
3) Cossack Squats

A. In a 12 min Window:
Back Squat x 10
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Bike
4) Wall Balls
5) Bike

6/14

SATURDAY

HXBXplus

Warm Up
Three Rounds of:
12 Medball Sumo GM's
12 Banded Face Pulls
12 Medball Rev. Lunges
12 Medball Kang Squats

A. Three Rounds for Time:
In teams of 2...
50 Single DB Walking Lunges
(50/35lbs; goblet hold)
20 Devil's Press
(50/35lbs)
50 Cal Bike
200m Farmers Carry
(24/16kg)
*35 min TIME CAP

HXBX

"Warm Up
200m Run
Followed by...
Tabata x 4
1) Burpees
2) Plank Hold

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Curtsy Lunges
3) Hollow Pulses

B. "Tag"
In a 30 min Window:
1000m Row
80 KB Walking Lunges
60 Single DB Step-Ups
40 KB Bent Over Rows
*Members can split up reps however they would like

6/13

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Sup. Grip BB Row

A. In a 15 min Window:
Three Sets for Max Reps:
Strict Press @ 65% body weight
Supinated Grip BB Row
@ 65% body weight
*Includes warm up time

B. Three Rounds for Time:
40/30 Cal Row
50 DU's
20 SA KB Push Press
(hold both KB in front rack, perform all 10 on one arm before switching)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 10 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
Banded Sissy Squats x 12

B. "King of the Hill"
In an 18 min Window:
12 Heel Raised Goblet Squats
18 Cals (MC)
24 Box Jumps