10/10

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Dive Bomber PU's
3) Alt. Plank Shoulder Taps
4) Scap Pull-Ups
5) Kip Swing
6) Tempo Push-Ups
@ 32X1

A. "Gymnastics Skill Work"
EMOM x 10
8-10 Assisted PU's
or
6-8 Butterfly PU's
or
5-7 Chest to Bars
or
3-5 Bar Muscle-Ups

B. Every 4 min, for 4 Sets:
12/9 Cal Row
15 Lat. Burpees over Bar
12/9 Cal Row
Goal < 2 min
2:30 ROUND CAP

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Hip Bridges
Followed by...
Two Rounds of:
w/ an empty BB...
5 GM's
5 Back Squats
5 Rom. DL's

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

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

1) AMRAP:
5 DB Burpee DL
10 Box Jumps

2) AMRAP:
5 DB Strict Press
10 Rot. Medball Slams

10/9

THURSDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Power Jerk
3) Hollow Hold

A. Every 2 min, for 6 Sets:
Power Jerk
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 80%
4) 2-3 @ 70-75%
5) 2-3 @ 70-75%
6) Max Reps @ 60%

B. Every 4 min, for 3 Sets:
(6 intervals)
1) 100ft Double KB OH Carry
(24/16kg)
+
400m Run
2) 75 DU's
+
30/24 Cal Bike
*three of each

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) Wide Grip HR PU's
3) Squat Jumps

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

B. "Point Break"
In a 16 min Window:
5 Push-Ups
10 SL V-Ups
15 KB Swings
20 Air Squats
*200m Run at the top of every 4 min

10/8

WEDNESDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
Followed by...
Tabata x 8
w/ an empty BB...
1) GM's
2) Rom. DL
3) Front Squat
4) Squat Clean

A. In a 20 min Window:
Deadlift
1) 2 @ 60-65%
2) 2 @ 65-70%
3) 2 @ 70-75%
4) 2 @ 75-80%
5) 2 @ 80%
6) 2 @ 80-83%
7) 2 @ 82-85%
*Includes Warm Up Time

B. Five Rounds for Time:
50ft HS Walk
3 Squat Cleans
(185/125lbs)
[Scale = 5 Wall Walks]
Goal < 10 min
14 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Hip Bridges
Foam Roller
Couch Stretch
Banded Glute Hold

A. In a 10 min Window:
BB HIp Thrusts x 8
*5 sec iso hold last rep
KB Walking Lunges x 16

B. "King of the Hill"
In an 18 min Window:
12 DB Goblet Squats
16 Alt. DB Snatches
20 Cals (MC)

10/7

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Alt. Cossack Squats
5 Dive Bomber PU's
20 Plank Shoulder Taps

A. "Full Body Hypertophy"
EMOM x 12:
1) 50ft KB Walking Lunges
(Farmers Hold; 16/12kg)
2) 1012 DB Floor Press
(50/35lbs)
3) 12-15 Ab-Mat Sit-Ups
4) 10-12 DB Bent Over Rows

B. For Time:
600m Run
200ft Farmers Carry
(24/16kg)
20 Burpee Box Jumps
600m Run
20 Burpee Box Jumps
200ft Farmers Carry
600m Run
Goal < 20 min
25 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) SL V-Ups
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike
*Zone 2 Pace

10/6

MONDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
*moderate pace
Followed by...
Two Rounds of:
10 Hip Bridges
5 Tempo Goblet Squats
@ 32X1
50ft Front Rack KB Carry

A. In a 16 min Window
Three Sets of:
2 Tempo Front Swuats
@ 32X1
+
3 Front Squats
(no tempo)
*Start around 60% and build/includes warm up time

B. In a 5 min Window:
30 Wall Balls (20/14lbs)
25 Toes to Bar
20 Alt. DB Snatches (50/35lbs)
Max Cal Row in remaining time
-rest 2 min-
In a 5 min Window:
30/24 Cal Bike
25 Toes to Bar
20 Alt. DB Snatches
Max Wall Balls in remaining time

HXBX

Warm Up
Five minutes of:
Foam Roller
Banded GM's
SL Hip Bridges
Hollow Rocks
Superman Pulses

A. In a 6 min Window:
Tempo Back Squat x 5
@ 31X1
immediately into...
In a 6 min Window:
Back Squat x 5
(no tempo)

B. "Tag"
In a 20 min Window:
20 Dballs Over the Shoulder
30 Dball Box Jump Overs
40 Dball Step-Ups
50 Cals (MC)

10/4

SATURDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Medball Kang Squats
3) Medball Thrusters
4) Hollow Rocks

A. Five Rounds for Time:
30/24 Cal Bike
30 Deadlifts
(155/105lbs)
30 Wall Balls
(20/145lbs)
30 Toes to Bar
*Split reps however you like
Goal < 25 min
32 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Medball Squats
(Goblet Hold)
3) Plate Jumps

A. "Tag"
In a 30 min Window:
40 Burpee Box Jumps
60 Cals (MC)
80 Squat Jumps
100 Medball Step-Overs

10/3

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
KB Windmills
PVC Pass Throughs
Followed by...
Tabata x 6
w/ an empty BB...
1) Upright Rows
2) Strict Press
3) OH Hold


A. In a 16 min Window:
Week 4
Strict Press
1) 3 @ 67-72%
2) 3 @ 72-77%
3) 2 @ 77-82%
4) 2 @ 77-82%
5) Max Reps @ 60-65%
6) Max Reps @ 55-60%
*Includes Warm Up TIme

B. Three Rounds for Time:
400m Run
15 Shoulder to OH
(135/95lbs)
Goal < 10 min
15 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ en empty BB...
1) Rom. DL's
2) GM's
3) Thrusters

A. Every :90 sec, for 8 Sets:
Deadlift x 5
*Build to a heavy set of 5

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 DB Hang C & J's
*Add 2 reps each round
-3 min rest-
In an 8 min Window:
100m Run
10 Russian KB Swings
*Add 1 swing each round

10/2

THURSDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 KB Windmills
(5 each arm)
10 Alt. Cossack Squats
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Snatch
2) Squat Snatch
3) Snatch Balance

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1.1 @ 54-59%
2) 1.1.1 @ 59-64%
3) 1.1 @ 64-69%
4) 1.1 @ 69-74%
5) 1 @ 74-79%
6) 1 @ 74-79%

B. Every 4 min, for 4 Sets:
12/9 Cal Bike
12 Burpees to Bar
12/9 Cal Bike
[ Sub= 9/6 Cal Row]
Goal < 1:30
2:30 TIME CAP

HXBX

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

A. In a 10 min Window:
Strict Banded PU's x 8
BB Pendlay Rows x 10
DB Rev. Flys x 12

B. "Tag"
In a 20 min Window:
100m Run
10 SL V-Ups
10 DB Thrusters
10 Alt. DB Snatches
100m Run
10 Ab-Mat Sit-Ups
10 KB Bent Over Rows
10 Cals (MC)

10/1

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Pull-Ups
2) Kip Swings
3) Russian KB Swings

A. EMOM x 10
1) 60% of Max Set PU's
2) 3-4 Muscle Up Transition
on low rings
immediately into...
B. EMOM x 15
1) 6-8 Air Chair Swings
2) 3-5 Box Jump to Support
3) 4-6 Pull-Ups or C2B's
4) 6-8 Dive Bomber PU's
5) Rest

B. "Lateral Lats"
For Time:
30 Pull-Ups
15 Squat Cleans
(185/125lbs)
30 Pull-Ups
Goal < 8 min
12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
3 Inchworms
6 Air Squats
9 Burpees

A. EMOM x 12
:35 on/:25 off
1) Front Squats
2) KB Sumo DL
3) Tempo Goblet Squats
@ 32X1
4) Leg Pulses

B. "EMOM Mania"
(20 Intervals)
1) Row
2) Dballs Over the Shoulder
3) Bike
4) Dball Static Hold
(Bear Hug)

9/30

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Pull Aparts
:20 sec Hollow Hold
30 SU's or DU's

A. In an 18 min WIndow:
Push Press
1) 3 @ 60%
2) 3 @ 70%
3) 3 @ 70%
4) 3 @ 70-75%
5) 3 @ 70-75%
6) Max Reps @ 60%
*Includes Warm Up Time

B. Every 3 min, for 6 Sets:
1) 50 DU's
+
250ft Shuttle Run
2) 50m Farmers Carry
(24/16kg)
+
18/15 Cal Bike

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Inchworms
3) HR Push-Ups
4) Hollow Pulses
5) Superman Pulses

A. In a 10 min Window:
Banch Press x 8
*5 sec iso hold on last rep
DB Shrugs x 12
Banded Pull-Aparts x 16
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
10 DB Floor Press
15 Wall Balls
20 Cals (MC)

9/29

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Deadbugs
2) Empty BB GM's
3) Medball Slams
4) Empty BB Rom. DL
5) Hollow Hold
6) Superman Hold

A. In a 20 min Window:
Deadlift
1) 2 @ 60-65%
2) 2 @ 65-70%
3) 2 @ 70-75%
4) 2 @ 75%
5) 2 @ 75-80%
6) 2 @ 80%
7) 2 @ 80-83%
*Includes Warm Up Time

B. 20 min AMRAP:
(Buy-In):
60 Toes to Bar
10 Box Jump Overs
(24"/20")
40 Hang Power Cleans
(95/65lbs)
10 Box Jump Overs
20 Thrusters (95/65lbs)
10 Box Jump Overs
immediately into...
Max Cal Row in remaining time

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) 100m Run
2) BW Walking Lunges
3) Row
4) DB Kang Squats
(Goblet Hold)

A. In a 10 min Window:
Bulg. Split Squat x 8
(each leg)
BB Hip Thrusts x 10
Banded Sissy Squats x 12

B. "Point Break"
In an 18 min Window:
12 Single DB Step-Ups
16 Curstsy Lunges
20 Air Squats
*500m Row at the top of every 6 min

9/27

SATURDAY

HXBXplus

Warm Up
In teams of 2...
400m OH Medball Run
(1 medball; split time)
Followed by...
Two Rounds of:
10 Medball Chest Passes
10 Medball Lat. Throws
(10 each direction)
10 Wall Balls

A. In teams of 2...
"You Go, I Go"
9 min AMRAP:
15 Wall Balls
(20/14lbs)
10 Alt. DB Snatches
(50/35lbs)
-3 min rest-
9 min AMRAP:
10/7 Cal Bike
20 SA Push Press
(10 each arm; 50/35lbs)
-rest 3 min-
9 min AMRAP:
15 Anchored Sit-Ups
25ft DB Walking Lunges
(50/35lbs; Farmers Hold)

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Burpee + 3 Air Squats
3) Medball Thrusters
4) Plate Jumps

A. "Tag"
In a 30 min Window:
100 Cals (MC)
80 Wall Balls
60 Alt. DB Hang Clean & Jerks
40 Single DB Step-Overs
20 Burpees to Bar

9/26

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
25ft Broad Jumps
25ft BW Walking Lunges
15 V-Ups
15 Superman Pulses

A. "Full Body Hypertrophy"
EMOM x 20
1) 8-12 Tempo DB Bench Press @ 21X1
2) 8-10 Tempo Goblet Hold GM's @ 1111
3) :40 sec Bike @ Zone 2
4) 8-10 Paloff Rot.
(each direction)
5) :40 sec Bike @ Zone 2
-5 min rest-
EMOM x 10
1) 6-8 HSPU's
2) 12-15 Russian KB Swings
(32/24kg)
3) :40 sec Bike @ Zone 2
4) 50ft Suitcase Carry
(32/24kg; each side)
5) :40 sec Bike @ Zone 2
*Zone 2 is 60-70% Max HR; feels like easy-to-moderate.

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) DB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 Single KB DL's
12 KB Swings
16 SA KB Push Press
(8 each arm)
20 Air Squats

9/25

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:45 sec Bike
10 Clamshells
(each side)
10 Empty BB GM's
10 Terminal Knee Ext.
(each leg)

*Allow 8 min to Warm Up Part A

A. In a 10 min Window:
"Squat Pattern Week 1"
Three Sets of:
1 Tempo Front Squat
@ 32X1
+
4 Front Squats
(no tempo)
*Start @ 60% and build from there

B. "Open 17.5"
Ten Rounds for Time:
9 Thrusters
(95/65lbs)
35 DU's
*Goal < 12 min
15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Mountain Climbers
3) DB Rom. DL (light)

A. "EMOM Mania"
(30 Intervals)
:40 on/:20 off
1) Bike
2) DB Rom. DL
+
3 Rows
3) Chin Ups
(Supinated Grip)
4) Bike
5) BB/DB Power Cleans
6) Plate G2O

9/24

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA OH Carry
(each arm)
15 Banded Face Pulls
10 PVC Pass Throughs
10/7 Cal Row

A. In an 18 min Window:
Strict Press
1) 3 @ 64-69%
2) 3 @ 69-74%
3) 2 @ 74-79%
4) 2 @ 74-79%
5) Max Reps @ 55-60%
6) Max Reps @ 50-55%
*Includes Warm Up Time

B. Every 2:30, for 10 Sets:
(5 each)
1) 400m Run
2) 500/450m Row
*Adjust Reps to ensure finishing < 2 min; NOT SCORED

HXBX

Warm Up
Tabata x 12
1) Foam Roller
2) High Knees
3) Butt Kickers
4) Jumping Lunges
5) Kang Squats
6) Squat Hold
(at bottom)

A. Three Rounds of:
2 min on/1 min off
AMRAP style:
4 Lat. Burpees over Bar
8 Deadlifts
@ a moderate weight

B. "Level Up"
In an 8 min Window:
8 Cals (MC)
8 Alt. DB Snatches
*Add two reps to both
-3 min rest-
In an 8 min Window:
200m Run
8 Burpee Box Jumps
*Add 2 reps to Burp Box Jumps

9/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Muscle Snatch
3 Power Snatch
3 Squat Snatch
3 OH Squat
3 Snatch Balance

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Snatch
1) 1.1.1 @ 50-55%
2) 1.1.1 @ 55-60%
3) 1.1 @ 60-65%
4) 1.1 @ 65-70%
5) 1 @ 70-75%
6) 1 @ 70-75%
immediately into...
Every 2 min, for 2 Sets:
Snatch Lift-Off
+
Hang Snatch High Pull
+
Snatch High Pull
@ 75+%

B. For Time:
15 Deadlifts (225/155lbs)
30 Toes-to-Bar
15 Deadlifts
*Goal < 5 min
9 min TIME CAP

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) DB Chest Fly's
2) SL V-Ups
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 Hollow Rocks
10 Push-Ups
12 Wall Balls
200m Run

9/22

MONDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Row
10 Plate Hops
:15 sec Static Hold
10 SA Banded Lat Pull-Downs

A. EMOM x 6
1) 3 Scap Pull-Ups
+
2 Strict Pull-Ups
+
1 Kipping Pull-Up
2) :30 sec Nose to Wall HS Hold
immediately into...
EMOM x 5
Gymastics Pull x 2-10 reps
(Ring MU, Bar MU, C2B, PU, Pull Overs)

B. Every 3 min, for 5 Sets:
9/6 Cal Row
9 Burpees to Bar
9/6 Cal Row
*Goal < 1:30
Round Cap = 2:30 min

HXBX

Warm Up
Tabata x 8
1) Inchworms
2) Air Squats
3) Kang Squats
4) Alt. DB Snatches
(light)

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

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 BW Bulg. Split Squats
(10 each side)
10 Russian Step-Ups
(10 each side)
10 Russian KB Swings
10 Box Jumps

9/20

SATURDAY

HXBXplus

Warm Up
8 min AMRAP:
10 Cal Row or Bike
5 Burpees
10 Air Squats
5 Push-Ups
10 Alt. Rev. Lunges
5 Leg Pulses

A. For Time:
In teams of 2...
800m Run
(complete in 200m intervals)
60 Toes to Bar
50 Bar Facing Burpees
40 Shoulder to OH
(115/85lbs)
800m Run
40 Shoulder to OH
50 Bar Facing Burpees
60 Toes to Bar
800m Run
*35 min TIME CAP

HXBX

Warm Up
EMOM x 8
:35 on/:25 off
1) Row
2) Alt. DB Snatches (light)
3) Plate Jumps
4) Inchworm
+
Cobra Pose

A. "Capture the Flag"
In a 35 min Window:
Buy-In:
100 Box Jumps
90 Single DB Step-Overs
80 KB Swings
70 DB Push Press
60 Air Squats
50 DB Squat Cleans
immediately into...
Max Cals in remaining time

9/19

FRIDAY

HXBXplus

Warm Up
In a 5 min Window:
Foam Roller
Medball Pec Activation
5 Bottom Up KB Presses
(each arm)
5 KB Windmills
(each arm)
20 Plate Hops
(for speed)

A. "Vertical Press Week 2"
In a 16 min Window:
Power Jerk
1) 3 @ 60%
2) 2 @ 70%
3) 1 @ 75-80%
4) 1 @ 80-85%
5) 1 @ 85-90%
6) 1 @ 90+%
7) 1 @ 90+%

B. 20 min AMRAP:
5 Wall Walks
15/12 Cals Bike
[sub= 20/16 cal row]
15 Push-Ups
150ft Double KB Front Rack Carry
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Deadlifts
3) Front Squats

A. Every :90 sec, for 6 Sets:
Deadlifts x 6
*Build as you feel comfortable

B. "King of the Hill"
In an 18 min Window:
8 Turkish Get-Ups
(4 each side)
12 SL Posted DL
(12 each leg)
16 Cals (MC)
200m Run

9/18

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Row
2) Air Squats
3) Scap Pull-Ups
or
Kip Swings

A. Three Rounds of:
4 min on/2 min off
500m Row
immediately into...
AMRAP:
5 DB Front Squats
(50/35lbs)
10 Pull-Ups

B. "Full Body Hypertrophy"
Three Rounds of:
8-12 DB Bench Press
8-12 SA DB Rows
(each arm)
10-12 Tempo Heel Elev. Goblet Squats
@ 32X1
12-15 Banded Kickbacks
(each leg)
youtu.be/Iz2kszLzqfM

HXBX

Warm Up
In a 5 min Window:
Foam Roller
Medball Chest Act.
Banded Tricep Ext.
Banded Pull-Aparts

A. In an 8 min Window:
DB SA Kick Backs x 8
(each arm)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 8
1) Hollow Hold
2) Plank Walks
(up/downs)
3) Bicycles
4) SL Crunches

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Russian Step-Ups
(8 each leg)
8 Lat. Burpee Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans