11/18

TUESDAY

HXBXplus

Warm Up
100m Run
*Timed to ensure smooth Part A
Followed by...
Tabata x 6
1) BW Step-Ups
2) Burpees
3) Row

A. EMOM x 30
1) 100m Run
2) 8-10 Single DB Step-Overs
(50/35lbs)
3) 8-10 Burpee Box Jumps
4) 12/9 Cal Row
5) Rest

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) SA Bent Over Row
(left)
2) Ab-Mat Sit-Ups
3) SA Bent Over Row
(right)
4) Rot. Medball Slams

B. "Tag"
In a 20 min Window:
6 Push-Ups
7 DB Bent Over Row
8 DB Hang Power Cleans
9 Squat Jumps
100m Run

11/17

MONDAY

HXBXplus

Warm Up
Two Rounds of Ascending Effor:
10/7 Cal Row
10 Banded Pull-Aparts
10 OH Banded Presses

A. In a 15 min Window:
Establish a 1RM
Strict Press
immediately into...
2A. One Set of:
Max Rep Strict Press
@ 80% of 1RM

B. Two Sets of:
Against a 4 min clock...
12/10 Cal Row
9 Toes to Bar
6 DB Floor Press
(50/35lbs)
-4 min rest between sets-
*One Score; pick up where you left off in Second Set

HXBX

Warm Up
3 min AMRAP:
4 Burpees
6 Plank to Pikes
8 Hip Bridges
10 Alt. DB Snatches (light)

A. In a 10 min Window:
3 x 8 (minimum):
Front Squats
BB Hip Thrusts

B. "King of the Hill"
In an 16 min Window:
8 Bulg. Split Squats
(each leg)
12 Box Jumps
16 KB Swings
20 Cals (MC)

C. "Pipeline"

11/15

SATURDAY

HXBXplus

OPEN GYM

A. 15 min AMRAP:
In teams of 2...
*You Go, I Go
15/12 Cal Row
5 DB Devils Press
(50/35lbs)
-5 min REST-
15 min AMRAP:
In teams of 2...
*You Go, I Go
15/12 Cal Row
20 Alt. DB Snatches
(50//35lbs)

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Row
2) Banded GM's
3) Alt. DB Snatches (light)

A. "Tag"
In a 30 min Window:
40 Cals (MC)
40 Wall Balls
40 Dballs over Shoulder
40 Cals (MC)
40 Alt. DB Snatches
40 Russian KB Swings

11/14

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft KB Front Rack Carry
10 Deadbugs
5 Empty BB Squat Cleans

A. In an 18 min Window:
Front Squats
1) 3 @ 65%
2) 2 @ 75%
3) 1 @ 80-85%
4) 3 @ 70%
5) 2 @ 75-80%
6) 1 @ 85-90%
*Includes Warm Up Time

B. 8 min AMRAP:
2 Thrusters (115/85lbs)
8 Toes to Bar
4 Thrusters
8 Toes to Bar
6 Thrusters
8 Toes to Bar
*etc, adding 2 thrusters per round
*ONE SCORE OF MAX REPS

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Broad Jumps
2) Plank to Pikes
3) KB Rom. DL (light)

A. EMOM x 9
:35 on/:25 off
1) Deficit Deadlifts
2) Curtsy Lunges
3) Tall Box Jumps

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball Power Cleans
3) Single DB Step-Ups
4) Row
5) Plank Shoulder Taps

11/13

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 Down Ups
15 Banded GM's

A. "Full Body Hypertrophy"
Every 2:30, for 4 Sets of:
(16 Intervals)
1) 10-12 Bench Press
+
Row @ Zone 2 Pace
2) 10-12 DB Box Step Ups
(24"/20)
+
Row @ Zone 2 Pace
3) 10-12 DB Bent Over Row
+
Row @ Zone 2 Pace
4) 300m Run
*Row @ Zone 2 Pace for remainder of time in 2:30 min window for DB mvnts

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Hold

A. In a 9 min Window:
w/ Barbell...
2 Strict Press
+
4 Push Press
*build as comfortable
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Rocks
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)

11/12

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Snatch Grip High Pull
2) Snatch Balance
3) OH Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 9 Sets:
Squat Snatch
1) 1.1 @ 60-65%
2) 1.1 @ 65-70%
3) 1 @ 70-75%
4-8) 1 @ 75+%
*Establish a heavy single without sacrificing form

B. For Time:
12-9-6
OH Squats (95/65lbs)
Bar Facing Burpees
immediately into..
6-9-12
Bar Facing Burpees
OH Squats (95/65lbs)
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold
5) Plate Hold
(fingertips)

A. In a 12 min Window:
Four Sets (minimum)
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 Bar Facing Burpees
8 Deadlifts
10 Push-Ups
12 Squat Jumps
*50/40 Cals at the top of every 6 min

11/11

TUESDAY

HXBXplus

Warm Up

2 min AMRAP:

2 Inchworms

:20 sec Plank Hold

:20 sec Hollow Hold

Followed by...

50ft of...

High Knees

Butt Kickers

Walking Lunges

Bunny Hops

A. "The Veteran"

Eleven Rounds for Time:

400m Run

11 DB Thrusters

(50/35lbs)

11 Burpees

*40 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pikes
4) Scap Push-Ups
5) Cobra Pose

A. In an 8 min Window:
Three Sets (minimum)
DB Bent Over Row x 8
DB Hammer Curls x 10
Banded Face Pulls x 12
immediately into...
Six Rounds of:
:20 on/:15 off
1) Mountain Climbers
2) Toes to Post
3) Knee Tucks

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB/BB Power Cleans
3) Bike
4) Hollow Pulses

11/10

MONDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
15 Banded Face Pulls
6 KB Windmills
(each arm)

1A. In a 10 min Window:
Establish a 3RM
Push Press
immediately into...
2A. Two Sets of:
Max Reps Push Press
@ 70% of 3RM

B. 20 min AMRAP:
15/12 Cal Row
5 Rounds of Cindy
200m Run
3 Rounds of "DT"

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Superman Hold
3) Hollow Hold

A. In a 12 min Window:
4 Tempo Back Squat
@ 31X1
+
2 Back Squat
(No Tempo)

B. "Tag"
In a 20 min Window:
6 Dball Box Jump Overs
8 Dballs over Shoulder
10 Dball Sqauts
200m Run

11/8

SATURDAY

HXBXplus

OPEN GYM

A. 30 min AMRAP:
100 Cal Row
20 Burpee Pull-Ups
30 DB Front Squats
(50/35lbs)
40 Toes to Bar
*Split reps however you'd like

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
8 Alt. Cossack Squats
10 Down Ups
12 Plank Shoulder Taps

A. In a 35 min Window:
100 Cals (MC)
80 DB Front Squats
60 Jumping Lunges
40 Medball Partner Sit-Ups
20 Pull-Ups

11/7

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Burpees
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 20 min Window:
Deadlifts
1) 4 @ 60-70%
2) 3 @ 70-75%
3) 2 @ 75-80%
4) 2 @ 80+%
5) 2 @ 80+%
6) 2 @ 80+%

B. Three Rounds of:
3 min on/:90 sec off
500m Row
Max Power Cleans in remaining time
(155/105lbs)
*One score of reps on PC's

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 DB Goblet Squats
12 Single DB Alt. Power Cleans
16 SA DB Push Press
(8 each arm)
20 Alt. DB Snatches

11/6

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
10/7 Cals
:20 Static Hang
5 Inchworm+Dive Bomber PU's

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

A. For Time:
21-15-9
Pull-Ups
Shoulder to OH
(95/65lbs)
Goal < 5 min
9 min TIME CAP

B. "Full Body Hypertrophy"
EMOM x 15
1) 10 SA Bench Press
2) 10 SA Bench Press
3) 10 SA Bent Over Row
4) 10 SA Bent Over Row
5) :30 sec Goblet Squats

HXBX

Warm Up
Tabata x 12
1) Medball Activation
2) Plank to Pikes
3) HR Push-Ups
4) Cobra Pose
5) Cossack Squats
6) PVC Pass Throughs

A. In an 8 min Window:
Three Sets (minimum)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 8
Medball Partner Sit-Ups

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Air Squats
8 Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans

11/5

WEDNESDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Back Squat
3) Tempo Front Squat
@ 3211

A. "Squat Week 5"
In an 18 min Window:
Three Sets of:
5 Tempo Front Squats
@ 3211
*Start around 55-60% of 1RM/Includes Warm Up Time

B. Every 4 min, for 4 Sets:
400m Run
(hard effort)
Easy Bike or Row in remaining time
*record all 4 times for the Run

HXBX

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

A. In a 12 min Window:
Deadlifts x 6
*Build as comfortable
SL Rev. Lunges x 10
(each leg)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Speed Skaters

11/4

TUESDAY

HXBXplus

Warm Up
Three Rounds of ascending effort:
25 Single Unders
15 Banded Pull-Aparts
10 Push-Ups
100ft OH Plate Carry

A. In an 18 min Window:
Strict Press
1) 3 @ 75-80%
2) 2-3 @ 80-85%
3) 2 @ 85-90%
4) 1-2 @ 90-95%
5) Max Reps @ 75%
6) Max Reps @ 70%
*Includes Warm Up Time

B. Six Rounds for Time:
10 DB Floor Press
(50/35lbs)
50 DU's
Goal < 7:30

HXBX

Warm Up
Tabata x 10
1) Down Ups
2) Static Hang
3) Scap Push-Up
4) Cobra Pose
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Hollow Pulses
3) DB Rev. Fly
4) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 Cal Row

11/3

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 SA KB Presses
(each arm)
3 KB Windmills
(each arm)
100ft SA OH Carry
(each arm)

*Allow 6 min to Warm Up Part A

A. EMOM x 3
Snatch Balance
+
OH Squat
@ 55-65%
immediately into...
Every 2 min, for 6 Sets:
1) 1.1 @ 64-69%
2) 1.1 69-74%
3) 1.1 @ 74-79%
4) 1 @ 79-84%
5) 1 @ 84-89%
6) 1 @ 89+%

B. Every 3 min, for 4 Sets:
50ft KB Walking Lunges
(24/16kg; farmers hold)
10/7 Cal Bike
Goal < 90 seconds

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) KB Swings (light)
3) Tempo Air Squats
@ 3211

A. EMOM x 12
1) 8-10 Back Squat
2) 6-8 Tempo Goblet Squat
@ 3211
3) 10-12 Russian Step-Ups
(right leg)
4) 10-12 Russian Step-Ups
(left leg)

B. "King of the Hill"
In a 16 min Window:
8 KB Windmills
(4 each arm)
12 KB Swings
16 Alt. DB Snatches
200m Run

11/1

SATURDAY

HXBXplus

OPEN GYM

B. For Time:
In teams of 2...
400m Run
(with medball; 20/14lbs)
300 Wall Balls
200 Cal Row
200 Push-Ups
100 Cal Bike
100 Medball Sit-Ups
400m Run
(with medball)
36 min TIME CAP
*Split reps however, but the ball may not touch the ground at any point during the workout; every time the ball touches the ground there is a 200m Run Penalty

HXBX

Warm Up
Group 1)
2 min Row
Group 2)
2 min AMRAP:
3 Burpee Broad Jumps
6 DB GM's
9 Air Squats

B. "Tag"
In a 30 min Window:
w/ a partner...
2000m Row (Buy In)
directly into...
100 Single DB Step Ups
80
60 Push-Ups
40 Ab-Mat Sit-Ups
*split reps however you'd like

10/31

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Bear Crawl
4) OH Plate Hold
5) Burpees

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Power Jerk
1) 3 @ 65%
2) 2-3 @ 70-75%
3) 1-2 @ 80-85%
4) 1 @ 80-85%
5) 2-3 @ 70-75%
6) Max Reps @ 65%
*Record max set in comments

B. EMOM x 10
1) 8 Pull-Ups
+
8 DB Floor Press
2) 50ft Walking Lunges
(50/35lbs; Farmers Hold)
immediately into...
EMOM x 10
1) 8 Toes to Bar
+
8 DB Front Squats
(50/35lbs)
2) :45 sec Bike
(Zone 2 Pace)
*NOT SCORED

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank Toe Touches
4) DB Rom. DL
5) Kang Squats

A. In a 10 min Window:
Four Sets (minimum):
BB Sumo Rom. DL x 8
Curtsy Lunges x 16

B. "Partner Frenzy"
Six Rounds of:
2:30 on/:45 off
1) Bike

2) AMRAP:
10 SA Alt. Hang C&J
5 Dballs over Shoulder
10 Alt. DB Snatches

10/30

THURSDAY

HXBXplus

Warm Up
400m Run
*Zone 2 Pace

A. Every 6 min, for 4 Sets:
(24 minutes)

1) 400m Run
30/25 Cal Row

2) 400m Run
30/25 Cal Bike
*Record all 4 times

B. EMOM x 10
1) 10 Deadbugs
2) 10 Banded Clamshells
(each leg)
3) 100ft Farmers Carry
(24/16kg)
4) 15 Banded Hamstring Curls

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
4 Scap Push-Ups
8 HR Push-Ups
12 Plank to Pikes

A. In a 10 min Window:
Three Sets (minimum):
Pull-Ups x 5
DB Bent Over Row x 10
*w/ a 1 sec iso hold at top
Banded Pull-Aparts x 15
immediately into...
Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 16 min Window:
200m Run
8 SA Russian KB Swings
(each arm)
8 Hollow Pulses
(3 sec hold)
*Add 2 reps to mvnts inside

10/29

WEDNESDAY

HXBXplus

Warm Up
Group 1)
3 min Bike
Group 2)
3 min AMRAP:
10 Banded GM's
10 SL Hip Bridges
(each leg)
10 Bird Dogs
5 Burpee Jumping PU's

A. In an 20 min Window:
Deadlifts
1) 5 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 3 @ 75-80%
5) 3 @ 80-85%
*Includes Warm Up Time

B. Complete as many reps in 7 min of:
3 Bar Facing Burpees
3 Hang Power Snatches
(115/85lbs)
5 Bar Facing Burpees
5 Hang Power Snatches
etc...
*Keep adding 2 reps to both mvnts each round

HXBX

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

A. Every 2 min, for 6 Sets:
:90 on/:30 off
1) AMRAP:
5 Deadlifts
10 BW Rev. Lunges

2) AMRAP:
5 Deadlifts
5 Heel Raised Goblet Squats

B. "Tag"
In a 20 min Window:
8 DB Front Squats
12 Wall Balls
8 Box Jumps
12 Single DB Step Ups
8 Cals (MC)
12 Down Ups

10/28

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Static Hang
3) Scap Pull-Ups
4) Banded Face Pulls
5) Lat. Line Hops
6) Scap Push-Ups

A. EMOM x 6
1) 6-8 Air Chair Swings
2) Box Jump to Support
Followed by...
EMOM x 4
3-6 Bar Muscle-Ups
(Scale = 8-12 Pull-Ups)

B. Every 7 min, for 3 Sets:
(21 minutes)
50 DU's
15 Toes to Bar
10 Farmer Hold Box Step-Overs
(50/35lbs; 24"/20")
15 Toes to Bar
50 DU's
Max Cal Row in remaining time
*no rest between sets

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) Plank Hold
3) HR Push-Ups
4) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) DB Floor Press
2) Ab-Mat Sit-Ups
3) Tempo PU's
@ 32X1
4) Leg Pulses

B. "Point Break"
In a 16 min Window:
8 KB Pendlay Rows
12 KB Push Presses
16 KB Swings
20 SL V-Ups
*:45 sec Plank Hold at the top of every 4 min

10/27

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Deadbugs
15 Hip Bridges
10 Alt. Cossack Squats
15 Tempo Goblet Squats
@ 3211

A. In a 16 min Window:
"Squat Week 4"
Three Sets of:
4 Tempo Front Squats
@ 3211
+
1 Front Squat
(no tempo)
*start at 60% and build

B. Four Rounds of:
Against a 2 min clock...
200m Run
Max Reps in remaining time
1) Shoulder to OH
(135/95lbs)
2) Squat Cleans
3) Thrusters
4) Front Squats
-1 min rest between each-
*4 scores of max reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Hip Bridges
3) Hollow Hold

A. In a 6 min Window:
Back Squat x 6
*build as comfortable
In a 6 min Window:
BB Hip Thrusts x 6
*5 sec iso hold on last rep

B. "King of the Hill"
In an 18 min Window:
8 Double DB Deadlifts
16 Alt. DB Snatches
24 Cals (MC)
32 Air Squats