8/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 4
1) Hip Bridges
2) Frog Stretch
Followed by...
Tabata x 6
w/ an empty BB...
1) Hang Squat Clean
2) Low Hang Squat Clean
3) Squat Clean

*Allow 6 min to Warm Up Part A

A. "Hinging Progression"
Every 2 min, for 8 Sets:
Hang Clean
+
Low Hang Clean
+
Clean
(All Squat)
1-2) 64%
3-4) 68%
5-6) 72%
7) 76%
8) 79%

B. For Time:
10-9-8...1
Toes to Bar
1-2-3...10
Thrusters (75/55lbs)
*16 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) Cossack Squats
3) BW Rev. Lunges
4) Broad Jumps
5) Plank Hold

A. In a 12 min Window:
BB Hip Thrusts x 6
*10 sec iso hold on last rep
Bulg. Split Squats x 12
(six each leg)

B. "Level Up"
In an 8 min Window:
6 Cal Bike
6 Russian Step-Ups
(each leg)
*Add 2 reps to both each round
-3 min rest-
In an 8 min Window:
6 Cal Row
6 DB Hang Squat Cleans
*Add 2 reps to both each round

8/19

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) BW Rev. Lunges
3) Bear Crawl
4) Kang Squats
5) Plank Shoulder Taps
6) Static Hang

A. "Full Body Hypertrophy"
EMOM x 10
1) 10-12 Ring Rows
*10 sec iso hold on last rep
2) 12-16 DB Death March

B. Every : 90 sec, for 3 Sets:
(9 Intervals)
:30 sec on/:60 sec off
1) Max Cal Bike
2) Max DB Push Press
(50/35lbs)
3) Max Lat. Burpees over DB's
*one score of max reps

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 12 min Window:
Pull-Ups x 5
DB Rev. Fly's x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
100m Run
10 Alt. DB Snatches
20 SA DB Rows
(10 each arm)
30 Russian KB Swings

8/18

MONDAY

HXBXplus

Warm Up
Two Sets of:
50ft KB Suitcase Carry
(each arm)
10 Alt. Cossack Squats
10 Gobet GM's
10 Goblet Squats

A. "Back Squat Week 7"
In an 18 min Window:
Back Squat
1) 5 @ 60%
2) 3 @ 70%
3) 1 @ 75-80%
4) 5 @ 65%
5) 3 @ 70-75%
6) 1 @ 85+%
*Includes Warm Up Time

B. Four Rounds for Time:
15/12 Cal Row
15 DB Hang Squat Cleans
(50/35lbs)
60 DU's

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squat
Rounds 4-6:
5 Back Squat
*build in weight as comfortable

B. "Tag"
In a 20 min Window:
20 G2O
30 Lat. Burpees over Bar
40 Cals (MC)

8/16

SATURDAY

HXBXplus

Warm Up
200m Medball Run
Followed by...
10 Medball Chest Passes
10 Medball Lat. Throws
(10 each direction)

A. Three Rounds for Time:
In teams of 2...
400m KB Farmers Carry
(24/16kg)
50 Wall Balls (20/14lbs)
50 Ab-Mat Sit-Ups
200m KB Farmers Carry
25 Wall Balls
25 Ab-Mat Sit-Ups
*35 min TIME CAP
[only one partner holding KB on carry; walk together]

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 30 min Window:
60 Alt. DB Snatches
50 Box Jump Overs
40 Wall Balls
30 KB Swings
200m Run
*divide reps however you'd like

8/15

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Row
5 Inchworms
5 HR Push-Ups
5 DB Deadlifts

A. In an 20 min Window:
Bench Press
1) 8 @ 65-69%
2) 6-8 @ 75-79%
3) 4-6 @ 80-85%
4) 2-3 @ 85-90%
5) 1-2 @ 90-95%
*Includes Warm Up Time

B. Three Rounds of:
Against a 3 min clock...
500m Row (Buy-In)
immediately into...
AMRAP:
12 Box Dips
6 DB Burpee DL's
(50/35lbs)
-rest 1 min between-
*pick up where you left off on AMRAP each round/one score of Rounds+Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Glute Bridges
3) Plank to Pike

A. In a 10 min Window:
Three Sets (minimum):
Bulg. Split Squats
+
Bulg. Split Squat Jumps
x 6 (each leg)
Banded Sissy Squats x 15

B. "King of the Hill"
In an 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)
20 Air Squats

8/14

THURSDAY

HXBXplus

Warm Up
In a 3 min Window:
Banded Muscle Snatches
Medball Thoracic Opener
PVC Pass Throughs
Followed by...
Two Rounds of:
3 Turkish Get-Ups
(each arm)
6 KB Swings

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
3 Power Snatches
+
1 OH Squat
1-2) 60-65%
of 1RM Power Snatch
3-4) 65-70%
5-6) 70-75%

B. 7 min AMRAP:
7 OH Squats
(95/65lbs)
28 Double Unders

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Banded Pull-Aparts
3) HR Push-Ups
4) Air Squats

A. In a 16 min Window:
10-9-8...1
Close Grip Bench Press
*:15 sec of Core between each set/Members Choice

B. "Tag"
In a 20 min Window:
10 Single DB Step Overs
9 Russian Step-Ups
(each leg)
8 DB Front Squats
7 DB Burpee Deadlifts
6 Cal Bike

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