11/26

WEDNESDAY

HXBXplus

Warm Up
200 Run
Followed by...
Two Rounds of:
:30 sec on/:20 sec off
1) Alt. Cossack Squats
2) Wall Sit
3) Goblet Hold GM's
4) Kang Squats

A. "Squat Week 7"
In a 20 min Window:
Front Squats
1) 3 @ 65-68%
2) 2 @ 75-78%
3) 1 @ 80-88%
4) 3 @ 70-73%
5) 2 @ 75-83%
6) 1 @ 85-93%
*Includes Warm Up Time

B. 12 min AMRAP:
12 Thrusters (95/65lbs)
12 Pull-Ups
12 Bar Facing Burpees

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Tempo Air Squat
@ 3131
3) Goblet Hold GM

A. In a 16 min Window:
10-9-8...1
Deadlifts
*:20 sec wall sit between sets

B. "Point Break"
In a 16 min Window:
8 Wall Balls
10 Cals (MC)
12 KB Sumo DL
14 Squat Jumps
16 Plank Shoulder Taps
*200m Run at the top of every 4 min

11/25

TUESDAY

HXBXplus

Warm Up
5 min AMRAP:
10/7 Cal Bike
10 Down Ups
10 Scap Pull-Ups
10 Banded OH Press
10 Banded Pull-Aparts

*Allow 6 min to Warm Up Part A

A. "Horizontal Press"
(Week 1)
Every 2 min, for 5 Sets:
Bench Press x 5
@ 60-65%

B. EMOM x 16
1) 10-12 Cal Bike
2) 10-12 Strict HSPU's
3) 10-12 Cal Row
4) 40-50 DU's

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:
200m Run
5 DB Devil's Press
10 DB Clean & Jerk
15 Russian KB Swings

11/24

MONDAY

HXBXplus

Warm Up
Tabata x 6
1) High Knees
2) Burpees
3) Kang Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Clean Lift-Off x 4
Hang Clean x 3
Low Hang Clean x 2
Squat Clean x 1

*Allow 6 min to Warm Up Part A

A."OLY Week 1"
Every 2 min, for 6 Sets:
3 Position Clean
@ 60-65% of 1RM
*Hang+ Low Hang+Floor
(Power or Squat)

B. In a 9 min Window:
Max Reps of...
12 Alt. DB Snatches
4 Toes to Bar
12 Alt. DB Snatches
8 Toes to Bar
12 Alt. DB Snatches
12 Toes to Bar
etc...
*Add 4 T2B every round

HXBX

Warm Up
Five minutes of:
Foam Roller
SL Hip Bridges
Hollow Rocks
Superman Pulses

A. In a 10 min Window:
Tempo Back Squat x 5
@ 32X1
+
Back Squat x 3
(no tempo)

B. "Tag"
In a 20 min Window:
40 Alt. DB Snatches
20 DB Burpee DL Step-Ups
40 Cals (MC)
20 DB Squat Cleans

11/22

SATURDAY

HXBXplus

OPEN GYM

A. 30 min AMRAP:
In teams of 2...
Partner 1)
Max Cal Bike
while...
Partner 2)
Completes 2 Rounds of:
15 Wall Balls (20/14lbs)
15 V-Ups
*When Partner 2 completes, they will switch stations. Score = Max Reps (Cals)

HXBX

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

A. "Tag"
In a 30 min Window:
200m Run
10 Wall Balls
10 Single DB Step-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Medball Slams
10 (Cals)

11/21

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
20 Plank Shoulder Taps
10 Scap Pull-Ups
20 Sup. Grip Banded Pull-Aparts
10 Kip Swings

*Allow 4 min to Warm Up/Set Up Part A

A. "Gymnastics Denisty Test"
For Max Reps:
:90 sec Pull of Choice
:90 sec rest
:60 sec Pull of Choice
:60 sec rest
:30 sec Pull of Choice
(Options = Ring Muscle Ups, Bar Muscle Ups, C2B's, PU's)
*ONE SCORE OF MAX REPS

B. "Invictus Pure Conditioning"
Every 3 min, for 4 Sets:
(8 Intervals; 24 minutes)
1) 400m Run
2) 500m Row
*Record all 8 times

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

A. "Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as you feel comfortable
immediately into...
EMOM x 3
Deadlifts x 3
@ fifth set weight

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Deadlifts
4) Bike
5) Russian Swings
+
Goblet Squats
(:20 sec of each)

11/20

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Plank to Pikes
2) KB Windmill (left)
3) KB Windmill (right)
4) Empty BB Press
5) Empty BB Power Jerk

A. In an 18 min Window:
Power Jerk
1) 3 @ 65-70%
2) 3 @ 75-80%
3) 2 @ 80-85%
4) 1 @ 85-90%
5) 3 @ 75-80%
6) Max Reps @ 70%
*record reps from set 6 in comments

B. For Time:
50 DU's
10 Front Squats (135/95lbs)
-1 min rest-
40 DU's
8 Front Squats
(155/105lbs)
-1 min rest-
30 DU's
6 Front Squats
(185/125lbs)
-1 min rest-
20 DU's
4 Front Squats
(225/165lbs)
15 min TIME CAP
(BAR TAKEN FROM GROUND)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Leg Pulses

B. "Point Break"
In a 16 min Window:
8 SA DB DL's
(8 each)
10 SA DB Push Press
(10 each)
12 Alt. DB Snatches
*200m Run at the top of every 4 min

11/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Deadbugs
3) Empty BB Rom. DL

A. In a 20 min WIndow:
Deadlifts
1) 4 @ 65-75%
2) 2 @ 75-80%
3) 2 @ 80-85%
4) 2 @ 85+%
5) 2 @ 85+%
*Includes warm up time

B. EMOM x 12
1) 10/7 Cal Bike
2) 16 Banded Russian KB Swings
(24/16kg+Band)
youtube.com/watch?v=VLDsPk8-1hg

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

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

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlift Step-Ups
8 Wall Balls
12 Russian Step-Ups
(6 each leg)

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