8/13

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Banded Pull-Aparts
2) Wall Walks
3) HS Hold
4) HR Push-Ups
5) Banded Face Pulls

A. EMOM x 8
4-8 Strict HSPU's
*Sets should be unbroken and take under :30 sec
-2 min rest-
For Time:
30 Strict HSPU's
*3 min TIME CAP

B. 20 min AMRAP:
500m Row
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Kang Squats
3) BW Rev. Lunges

A. In a 10 min Window:
Three Sets (minimum):
Deadlift x 8
KB Curtsy Lunges x 16
(8 each leg)

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

1) Row

2) AMRAP Style:
3 Dballs Over the Shoulder
6 Dball Power Cleans
(alt. shoulers)
9 DB Dealifts

8/12

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Strict Press x 3
Tall Jerk x 3
Jerk Balance x 3
Split Jerk x 3

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 76-81%
3-4) 81-86%
5-6) 1 @ 86-91%
*Pause 2 sec in receiving position of ALL reps
immediately into...
Three Sets of:
6-8 Push Press
@ 65% of 1RM Jerk

For Time:
1200m Run
60 Pull-Ups
30 Deadlifts
(225/155lbs)
*16 min TIME CAP

HXBX

Warm Up
Tabata x 6
1) Plank to Pike
2) Plank
3) Burpees

A. In a 16 min Window:
10-9-8...1
Barbell Pendlay Rows
*:15 sec of Core between each set/Members Choice

B. "King of the Hill"
In a 16 min Window:
6 Push-Ups
8 DB Thrusters
10 Wall Balls
200m Run

8/11

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber PU's
Followed by...
Two Rounds of:
w/ an empty BB...
5 Rom. DL
4 Muscle Cleans
3 Power Cleans
2 Squat Cleans
1 Hang Squat Clean

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Clean
+
Hang Clean
(Squat or Power)
1) 64%
2) 68%
3) 72%
4) 76%
5) 79%
immediately into...
Three Sets of:
6 Clean Grip Deadlifts
@ 76-86%

B. Every 3 min, for 5 Sets:
5 Burpee Box Jump Overs
(24"/20")
12/9 Cal Row
5 Burpee Box Jump Overs
*Record all 5 times

HXBX

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

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

B. "Level Up"
In a 16 min WIndow:
8 Cals (MC)
8 Goblet Squats
8 Turkish Get-Ups
(4 each arm)
*Add 2 reps each round

8/9

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
w/ a partner...
200m Run (together)
10 Medball Chest Passes
5 Medball Lat. Tosses
(right)
5 Medball Lat. Tosses
(left)

A. 30 min AMRAP:
w/ a partner...
Alt. every mvnt
15 Cal Row
20 Alt. DB Snatches
(50/35lbs)
10 Ab-Mat Sit-Ups
20 DB Floor Press
(50/35lbs)
5 Wall Walks
*Partner 1 does Row, Partner 2 does Snatches, Partner 1 does Sit-Ups, etc.

HXBX

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

A. "Tag"
In a 35 min Window:
200m Run (together)
40 DB Thrusters
40 Box Jump Overs
40 DB Push Press
40 Russian KB Swings
40 Alt. DB Snatches
*Split up reps however you like

8/8

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Empty BB Kang Squats
Followed by...
Tabata x 4
w/ an empty BB...
1) Rom. DL
2) Lat. Burpees over Bar

A. In a 16 min Window:
"Squat Week 6"
Three Sets of:
Back Squat x 3
@ 80-85
*Includes Warm Up Time

B. Four Sets of:
2 min on/1 min off
12 Thrusters (95/65lbs)
12 Pull-Ups
Max Cal Row in remaining time
*One Total Score of Max Cals

HXBX

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

A. EMOM x 12
:40 on/:20 off
1) Banded Tricep Ext.
2) Squat Jumps
3) KB Sumo DL

B. "King of the Hill"
In an 18 min Window:
12 SA DB Devil's Press
(6 each arm)
16 Cals (MC)
20 KB/DB Rev. Lunges

8/7

THURSDAY

HXBXplus

Warm Up
Tabata x 6
1) Row
2) Burpees
3) BW Step-Ups

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

A. 40 min AMRAP:
10 DB Push Press
(50/35lbs)
20 Banded Hammer Curls
50 Cal Row
10 Box Dips
20 Russian KB Swings
(24/16kg)
10 DB Bent Over Row
(50/35lbs)
20 DB Box Step-Ups
(50/35lbs; 24"/20")

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Hollow Rocks
3) Empty BB Curls
(from knees)
4) Mountain Climbers

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) SA DB Hang Squat Cleans
(:20 sec each arm)
3) Dball Power Cleans
4) Bike
5) Banded Muscle Snatch

8/6

WEDNESDAY

HXBXplus

Warm Up
Three Sets of:
20 Plank Shoulder Taps
:20 Medball Chest Act.
20 Medball Slams

A. In a 16 min Window:
Bench Press
1) 10 @ 62-66%
2) 8 @ 72-76%
3) 6 @ 72-76%
4) 4 @ 82-87%
5) 2 @ 87-92%
*Includes Warm Up Time

B. 12 min AMRAP:
12 Toes to Bar
20 Single Arm DB OH Rev. Lunges
(50/35lbs; 10 each arm)
12 Deadlifts (185/125lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Static Hang
2) Empty BB GM's
3) KB Swings (light)

A. In a 10 min Window
Deadlift x 6
+
Tall Box Jumps x 6
*Attempt jumping to a higher box height immediately following DL's

B. "Tag"
20 min AMRAP
16 Wall Balls
14 KB Swings
12 KB Goblet Squats
10 Single KB Step-Ups
200m Run

8/5

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
w/ an empty BB...
5 Snatch Grip Rom. DL
5 Muscle Snatch
5 Snatch Grip OH Press
5 Low Hang Snatch
5 OH Squat

A. In a 15 min Window:
Establish a 1RM
Low Hang Snatch

B. Five Rounds for Time:
200m Run
*Squat Cleans
Round 1) 10 @ 40% of 1RM
Round 2) 8 @ 50%
Round 3) 6 @ 60%
Round 4) 4 @ 70%
Round 5) 2 @ 80%
*18 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) OH Plate Hold

A. EMOM x 12
:35 on/:25 off
(9 intervals)
1) Straight Legged SU's
2) BB Strict Press
3) SL V-Ups
4) DB Floor Press
(front bear hug hold)

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

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 HR Push-Ups
10 Ab-Mat Sit-Ups

8/4

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Bike
2) Inchworm
+
Dive Bomber PU
3) Banded Pull-Aparts

A. Three Sets of:
Band Resisted Push-Ups
x 12-15
Wall HS Hold x :40 sec
HSPU Negatives x 5
(lower as slowly as possible)

B. Every 2 min, for 3 Sets:
(9 intervals)
1 min on/1 min off
1) Max Burpee Box Jump Overs
(24"/20")
2) Cal Bike
3) Wall Ball Shots
(20/14lbs)
*one score of max reps

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters


A. In a 10 min Window:
Front Squat x 6
*5 DB Rom. DL between each set

B. "Tag"
In a 20 min Window:
10 Cal Row
10 KB Squat + Swing
10 Cal Row
10 Burpee Box Jumps

8/2

SATURDAY

HXBXplus

Warm Up
5 min AMRAP:
8 Cal Row
10 BW Walking Lunges
12 Air Squats
16 Plank Shoulder Taps

1A. 15 min AMRAP:
In teams of 2...
2500m Row (Buy-In)
immediately into...
AMRAP:
8 Lat Burpees over Row
12 Air Squats
*Alt. Full Rounds
-rest 5 min-
2A. 15 min AMRAP:
100 Cal Bike (Buy-In)
immediately into...
AMRAP:
8 Push-Ups
12 Ab-Mat Sit-Ups
*Alt. Full Rounds

HXBX

Warm Up
Tabata x 8
1) Burpees
2) High Knees
3) Cobra Pose

A. EMOM x 6
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses

B. "Tag"
In a 30 min Window:
100 Cal Bike (Buy-In)
directly into...
AMRAP:
6 Burpee
8 Cals (MC)
10 Single DB Step-Ups
12 Alt. DB Snatches
14 Wall Balls

8/1

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Banded Lat Pull Down
2) KB Windmill (left)
3) KB Windmill (right)
immediately into...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push Jerk
3) Split Jerk

*Allow 8-10 min to Warm Up Part A

1A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 72-77%
3-4) 2 @ 77-82%
5-6) 1 @ 82-87%
immediately into...
2A. Three Sets of:
8 Push Press
@ 55-60% of 1RM Split Jerk

B. Three Sets of:
Against a :90 sec clock...
12/9 Cal Bike
Max DB Floor Press in remaining time
(50/35lbs)
-rest 3 min between each-
*Record one max score of DB Floor Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Inchworms
3) DB Rom. DL's

A. In a 10 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 burpee box jumps each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 SA DB Hang C&J's
(5 each arm; 6 each, etc.)
*Add 2 reps to both mvnts

7/31

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
w/ an empty BB...
5 Hang Squat Clean
4 Low Hang Squat Clean
3 Front Squat
2 Thruster
1 Bar Facing Burpee

*Allow 8 min to Warm Up Part A

1A. Every 2 min, for 5 Sets:
Hang Squat Clean
+
Low Hang Squat Clean
+
Squat Clean
1) 60% or 1RM Clean
2) 64%
3) 68%
4) 72%
5) 75%
immediately into...
2A. Three Sets of:
4 Clean Grip DL
@ 72-82%

B. Two Rounds for Time:
30 Pull-Ups
15 Bar Facing Burpees
15 G2O (95/6lbs)
15 Bar Facing Burpees
400m Run

HXBX

Warm Up
100m Run
*Timed to ensure smooth Part B
Followed by...
Tabata x 6
1) HR Push-Ups
2) Plank Hold
(on hands)
3) Plank to Pike

A. In a 16 min Window:
10-9-8...1
Bench Press
*:15 sec Hollow Hold between each set

B. "EMOM Mania"
(15 Intervals)
:40 on/:20 off
1) 100m Run
2) Wall Sit
3) Alt. DB Snatches
4) Bike
5) SL V-Ups

C. "Pipeline"
*If time allows

7/30

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Banded GM's
2) BW Rev. Lunges
3) Inchworms
4) Burpees
5) High Knees

A. EMOM x 10
1) 12/9 Cal Row
2) 6 Devil's Press
(50/35lbs)
-rest 2 min-
EMOM x 10
1) 12/9 Cal Bike
2) 8 DB Box Step-Overs
(50/35lbs; 24"/20")

B. Three Sets of:
DB Death March x 16
(8 each leg)
Jumping Lunges x 16
(8 each leg)
Hollow Rocks x 16

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Couch Stretch (left)
2) Couch Stretch (right)
3) Squat Jumps
4) High Knees

A. EMOM x 12
:35 on/:25 off
1) Banded Hamstring Curl
2) DB Front Squats
3) BB Floor Hip Thrusts

B. "Tag"
In a 20 min Window:
6 DB Hang Squat Cleans
8 Plate G2O
10 Box Jump Overs
12 Single DB Step-Ups
14 Cals (MC)

7/29

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10/8 Cal Bike
5 Russian Step-Ups
(each leg)
10 Medball Kang Squats
(Bearhug)

*Allow 8-10 to Warm Up Part A

A. "Squat Week 5"
Every 2 min, for 4 Sets:
Back Squat x 3
@ 75-80%

B. 12 min AMRAP:
9 Box Jumps
(24"/20")
12 Toes to Bar
15 Wall Ball Shots
(20/14lbs)

HXBX

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

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Banded Lat Pull-Downs
3) DB Rev. Fly's
directly into...
Three Rounds of:
:40 on/:20 off
Rot. Medball Slams

B. "Level Up"
In a 16 min Window:
100m Run
50 SU's
10 Ab-Mat Sit-Ups
*Add 2 SU's every Round

7/28

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Chest Activation
2) Bear Crawl
3) Burpees

A. In a 16 min Window:
Bench Press
1) 10 @ 59-64%
2) 8 @ 69-74%
3) 6 @ 74-79%
4) 4 @ 79-84%
5) 2 @ 84-89%
*Includes Warm Up Time

B. Three Sets of:
Against a 5 min clock...
400m Run (Buy-In)
Max Cal Row in remaining time
-rest 2 min between each-
*Score is one score of max cals

HXBX

Warm Up
Tabata x 9
1) Rev. Lunges
2) Cossack Squats
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) Squat + Curl
(w/ a pair of DB's)
2) DB Death March
3) Deficit Deadlifts

B. "Tag"
In a 20 min WIndow:
24 Dballs over Shoulder
30 Wall Balls
36 Cals (MC)
*Split reps however you'd like

7/26

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
50ft DB Suitcase Carry
(each arm)
50ft DB OH Carry
(each arm)
10 DB Rom. DL

A. For Time:
In teams of 2...
Two Rounds of:
60 Cal Bike
60 Anchored Sit-Ups
*split reps any way
immediately into...
Two Rounds of:
60 Cal Row
60 DB Floor Press
(50/35lbs)
*split reps any way
immediately into...
Two Rounds of:
200m Run
(together)
20 DB Burpee Deadlifts
(50/35lbs)
*split burpee deadlifts any way

HXBX

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

A. 30 min AMRAP:
In teams of 2...
200m Run
12 Thrusters
12 KB Swings
200m Run
12 Wall Balls
12 Box Jumps
*Keep weights light

7/25

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 PVC Pass Throughs
10 PVC OH Squats
5 Medball Slams
Followed by...
One Set of:
w/ an empty BB...
3 Snatch Grip DL
3 Low Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Low Hang Power Snatch

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
3 reps of...
Halting Snatch DL
+
Low Hang Snatch
@ 60-70% of 1RM Snatch
immediately into...
Every 2 min, for 3 Sets:
2 Reps @ 70-80%
immediately into...
Every 2 min, for 3 Sets:
1 @ 75-85%

B. Three Rounds for Time:
25 Toes to Bar
15 Bar Facing Burpees
5 Front Squats
(185/125lbs)
*14 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Cobra Pose
3) BB Rom. DL

A. In a 12 min Window:
Tempo Deadlifts x 5
*4 sec count up and 4 sec count down

B. "Tag"
In a 20 min Window:
10 Cal Row
10 BB/DB G2O (light)
10 Double KB DL (light)
10 Double KB Russian Swings

7/24

THURSDAY

HXBXplus

Warm Up
In a 4 min Window:
Spend time...
Medball Thoracic Opener
PVC Pass Throughs
Banded Lat Stretch
Followed by...
Two Sets of:
50ft SA OH DB Carry
(50ft each arm)
10 Goblet Hold GM's
10 Goblet Hold Kang Squats

A. EMOM x 15
1) 3-5 Wall Walks
2) 6-10 Strict HSPU's
3) 5-8 Strict Pull-Ups

B. Three Sets of:
Against a 4 min clock...
12/9 Cal Row
6 Devil's Press (50/35lbs)
12/9 Cal Row
-rest 2 min between each-
*Record all 3 times; rest of 4 min window is rest

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Sampson Lunges
3) Inchworms
4) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) SL V-Ups
3) Close Grip HR PU's
4) Bicycles

B. "Point Break"
In a 16 minute Window:
6 Push-Ups
8 DB Deadlifts
10 DB Power Cleans
12 DB Shoulder to OH
*200m Run at the top of every 4 minutes

7/23

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Tall Jerks
3) Split Jerks

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 2 @ 68-73%
3-4) 2 @ 73-78%
5-6) 1 @ 78-83%
immediately into...
Three Sets of:
10 Push Press
@ 50-55% of 1RM

B. 16 min AMRAP:
200m Run
200ft KB Farmers Carry
(32/24kg)
250m Row
100ft OH Plate Carry
(45/35lbs)
100ft OH Plate Walking Lunges

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Kang Squats
3) Cossack Squats

A. Three Rounds of:
3 min on/1 min off
8 Bulg. Split Squats
(4 each leg)
12 Curtsy Lunges
(6 each leg)
16 Squat Jumps

B. "King of the Hill"
In a 16 min Window:
10 KB Cossack Squats
(goblet hold; 5 each leg)
15 KB Swings
20 Cals (MC)

7/22

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) PVC Pass Throughs
2) Squat Therapy
(tup against wall)
3) Empty BB Hang Cleans

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Clean
+
Hang Clean
1) 60% of 1RM Clean
2) 64%
3) 68%
4) 72%
5) 75%
immediately into...
Three Sets of:
Clean Grip DL x 6
@ 68-78%

B. Two Sets of:
5 min on/1 min off
12-9-6
Cal Row
Lat Burpees over Rower
Max Wall Ball Shots in remaining time
(20/14lbs)
*Adjust cals/burpees to something you can get done around 4 min; one score of max wall ball shots

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Empty BB Rev. Grip BOR
2) Burpees
3) Plank

A. EMOM x 12
:35 on/:25 off
1) BB Rev. Grip BOR
2) Banded Palloff Press
(left)
3) KB Pendlay Rows
4) Banded Palloff Press
(right)

B. "Level Up"
In an 8 min Window:
5 Cal Row
5 Devil's Press
*add one rep to each
-3 min rest-
In an 8 min Window:
100m Run
5 Dball Squat Cleans
*add one rep to Dball Box Jump Overs every round