5/16

SATURDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Tabata x 6
w/ med ball...
1) Squat Cleans
2) Thrusters
3) Rot. Slams

A. Four Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 Rot. Med Ball Slams
10 Wall Walks
*40 min TIME CAP

HXBX

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

A. EMOM x 6
1) :40 sec Mountain Climbers
2) :30 sec Hollow Hold

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

5/15

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 Dead bugs
10 Goblet Alt. Cossack Squats
10 Russian KB Swings
Followed by...
Tabata x 6
w/ an empty BB...
1) Power Snatch
2) Squat Snatch
3) Snatch Balance

A. In a 20 min Window:
Build to a 1RM
Snatch

B. 15 min AMRAP:
75 Double Unders
15 DB Deadlifts (50/35lbs)
75 Double Unders
10 DB Shoudler to OH
75 Double Unders
5 DB Devils Press

HXBX

Warm Up
4 min AMRAP:
5 Burpees
10 DB Rom. DL's
5 DB Kang Squats
10 Banded Pull-Aparts

A. Every 2 min, for 5 Sets:
Deadlifts x 8
*Build as comfortable

B. "Point Break"
In a 20 min Window:
8 DB Burpee Deadlifts
10 Wall Balls
12 Box Jumps
*30 Cals (MC) at the top of every 5 min

5/14

THURSDAY

HXBXplus

Warm Up
Group 1)
3 min Bike or Row
Group 2)
3 min AMRAP:
10 Banded Pull-Aparts
10 Banded OH Presses
10 Dive Bomber Push-Ups

A. EMOM x 15
1) 3 Wall Walks
2) 30 Plank Shoulder Taps
3) 100ft Double OH KB Carry
4) 12-15 Ring Rows
5) Rest

B. Ten Rounds for Time:
200m Run
12/10 Cal Bike, Row or Ski
*20 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 10 min Window:
Three Sets (minimum):
8 Strict Press
12 DB Floor Press
24 Flutter Kicks

B. "Code Red"
Every 5 min, for 3 Sets:
3 min on/2 min off
200m Run
Max Thrusters

c. "Pipeline"
*If time allows

5/13

WEDNESDAY

HXBXplus

Warm Up
Three Sets of:
50ft KB Farmers Carry
10 Down Ups
50ft OH KB Carry
10 Goblet Squats

A. EMOM x 20
1) 9 Burpee Box Jumps (24"/20")
2) 12 Alt. DB Snatches (50/35lbs)
3) 15 Russian KB Swings (30/24kg)
4) 15 Pull-Ups

B. Four Sets of:
12 Double KB Step-Ups
(Front Rack; heavy)

C. CORE
*Coaches Choice

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
*5 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

5/12

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
3 Inchworms
6 Alt. Medball Slams
9 Banded Face Pulls

A. Every 2 min, for 3 Sets:
1 Power Jerk @ 80-85%
immediately into...
Every 2 min, for 3 Sets:
6 Power Jerks @ 55-65%

B. Every 6 min, for 3 Sets:
400m Run
immediately into...
AMRAP:
9 Air Squats
7 Push-Ups
5 Toes to Bar
in remaining time.
*No rest between sets
[3 Scores]

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

5/11

MONDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Side Plank (each side)
50ft SA KB Front Rack Carry (each)
10 Goblet HOld GMs
:30 sec Wall Sit

1A. Three Sets of:
10 Rom. DL @ 40-50% of 1RM DL

2A. "Strength Emphasis"
1 Clean (135/95lbs)
1 Front Squat
2 Cleans
2 Front Squats
3 Cleans
3 Front Squats
etc.
*clean = power or squat
[last squat clean does not count as first front squat]

C. Four Sets of:
8 BB Ab-Rollouts
:30 sec Palloff Hold (each side)
:30 sec Hollow Hold

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)
*Split reps however you'd like

5/9

SATURDAY

HXBXplus

Warm Up
Two Sets of:
:60 on/:10 off
1) Bike
2) BW Step-Ups
3) Plank Hold
4) Med Ball Thrusters

A. 30 min AMRAP:
In teams of 2...
10 Cal Bike
12 Wall Balls (20/14lbs)
14 Box Jumps
10 Cal Bike
12 Russian KB Swings (24/16kg)
14 Burpee Box Step-Ups
10 Cal Bike
12 KB Goblet Squats (24/16kg)
14 Medball Step-Overs

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
1200m Run (Buy-In)
(200m Intervals)
immediately into AMRAP:
80 Wall Balls
80 DB Power Cleans
80 Med Ball Step-Ups
80 Med Ball Thrusters

5/8

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 DB Rev. Flys
15 Air Squats

A. 20 min AMRAP:
200m Run
200ft KB Famers Carry
(30/24kg)
100ft OH Plate Carry
(55/35lbs)
50ft Burpee Broad Jump

B. EMOM x 9
1) 10-12 DB Z Press
2) 16-20 DB Death Marches
3) 12-15 BB Ab-Rollouts

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Rom. Deadlift
2) Deadlift
3) Good Morning
4) Back Squat

A. In a 15 min Window:
Establish a heavy set of 5
Deadlift

B. "Level Up"
In a 16 min Window:
5 Cals (MC)
5 Deadlifts (light)
5 Bar Facing Burpees
*Add one rep to all each round

5/7

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
3 Rom DL
4 GM's
5 Back Squat
6 Lat. Burpees over Bar

A. In a 20 min Window:
Six Sets of:
2 Back Squats @ 80-90%

B. Every 2:30, for 3 Sets:
(15 minutes)
1) 10 Thrusters (95/65lbs)
2) 15/12 Cal Bike
*Not Scored

HXBX

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

A. In a 12 min Window:
4 x 12 (minimum):
Bench Press
DB Skull Crushers
Weighted SL Sit-Ups
BB Ab-Rollouts

B. "Tag"
100m Run
10 DB Floor Press
10 HR Push-Ups
10 Alt. DB Snatches
10 SA DB Push Press (each)
10 Plate G2O
10 Plate Hops

5/6

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
10 Deadbugs
10 Banded Face Pulls
100ft Medball Squeeze Walk
5 HR Push-Ups

A. In a 16 min Window:
Eight Sets of:
Bench Press
3 @ 60%
2 @ 65%
1 @ 70%
3 @ 65%
2 @ 70%
1 @ 75%
8 @ 60%
8 @ 60%

B. 6 min AMRAP:
300ft Shuttle Run
(25ft Increments)
15 DB Power Cleans (50/35lbs)
-2 min rest-
6 min AMRAP:
300ft Shuttle Run
5 Devils Press (50/35lbs)

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Squat Jumps

A. In a 12 min Window:
4 x 12 (minimum):
Banded DB Hip Thrusts
Heel Elev. Goblet Squats
Bulg. Split Squat (each leg)

B. "King of the Hill"
In a 16 min Window:
8 Single DB Step-Ups
12 Burpee Box Jumps
16 Wall Balls
20 Cals (MC)

5/5

TUESDAY

HXBXplus

Warm Up
Two Sets of:
50ft Banded Monster Walk
5 KB Windmills (each side)
10 Goblet Cossack Squats
Followed by...
Tabata x 8
w/ an empty BB...
1) Snatch High Pull
2) Muscle Snatch
3) Power Snatch
4) Squat Snatch

A. In a 16 min Window:
Snatch x 1
*build until you fail twice or ahieve 90%

B. 12 min AMRAP:
12 Toes to Bar
9 OH Squats (115/85lbs)
60 DU's

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB DL
+
3 Bent Over Row
2) Bicycles
3) Banded Lat Pull-Downs
4) Ab-Mat Sit-Ups

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 DB Bent Over Row
10 Medball Partner Tosses
10 Cals (MC)
10 Push-Ups
10 Leg Pulses

5/4

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) Scap Pull-Ups

A. EMOM x 12
1) 10-12 Ring Rows
2) 10-12 Box Dips
3) :30 sec OH Plate Hold
4) :30 sec Plank Hold

B. Evrery 7 min, for 3 Sets:
600m Run
immediately into...
AMRAP:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
-2 min rest between each-
*One Score/Start back up wherever you left off on each round

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ one DB...
1) Alt. Snatches
2) Goblet Rev. Lunges
3) Goblet Squats

A. In a 15 min Window:
Establish a heavy set of 5
Back Squat

B. "Point Break"
In a 16 min Window:
8 DB Deadlifts
10 DB Hang Power Cleans
12 DB Thrusters
14 Box Jumps
*200m Run every 4 min

5/2

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
:30 sec of:
Hollow Hold
Superman Hold
HR Push-Ups
Air Squats
Burpee Broad Jump

A. 30 min AMRAP:
In teams of 2...
Partner 1)
200m Run
20 KB Sumo DLHP
(24/16kg)
20 Push-Ups
20 Ab-Mat Sit-Ups

Partner 2)
Max Cal Row
*One partner 1 is done, partners will switch. continue back and forth and record max cals on Row at the end of 30 min

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

5/1

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
100ft Front Rack Carry
10 Goblet Squats
10 Russian Swings

*Allow 7 min to Warm Up Part A

A. For Time:
10-8-6-4-2
Box Jumps (24"/20")
5-4-3-2-1
Squat Cleans (185/125lbs)
*12 min TIME CAP
Goal < 9 min

B. Four Sets of:
:45 sec of Double KB Front Rack Step-Ups
(Go Heavy)

C. "Core"
*Coaches Choice if time allows

HXBX

Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold


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
*25 Cals at the top of every 6 min

4/30

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft OH Carry (each)
30 Plank Shoulder Taps

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 sets:
2 Power Jerks @ 80+%
Followed by...
Every 2 min, for 3 Sets:
6 Power Jerks @ 50-60%

B. Every 2 min, for 4 Sets:
(4 each; 16 min)

1) 10 Burpee Pull-Ups

2) 15/12 Cal Bike
*Not Scored

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
(Seated(
immediately into...
Tabata x 6
1) Mountain Climbers
2) Toes to Post
3) SL Sit-Ups

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB SA Devils Press
3) Bike
4) Hollow Pulses

4/29

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Dead bugs
5 SL Leg Hip Bridges (each)
15 Banded Pull-Throughs
:30 Side Plank (each)

A. Three Sets of:
12 Rom. DL @ 30-40%
of 1RM Deadlift
:30 sec Pallof Hold
(each side)

B. Four Rounds for Time:
400m Run
100ft DB Walking Lunges
(Farmers Hold; 35/25lbs)
200m Run
10 DB Devils Press
(35/25lbs)
*25 min TIME CAP
Goal < 20 min

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

4/28

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Inchworms
5 KB Suitcase DL (each arm)
10 Goblet Hold GM's

A. Three Sets of:
Against a 3 min clock...
60 DU's
3 Wall Walks
20 Russian KB Swings (24/16kg)
Max Toes to Bar in remaining time
-rest 2 min between sets-

B. "Hypertrophy"
Three Sets of:
12 DB Floor Press
12 DB Rev. Flys
:40 sec KB Farmers Hold
(heavy)

HXBX

Warm Up
Tabata x 8
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps

A. In an 8 min Window:
w/ Barbell...
3 Strict Press
+
6 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)

4/27

MONDAY

HXBXplus

Warm Up
Two Sets of:
10 Alt. Cossack Squats
15 Empty BB GM's
20 Plate Hops
:15 sec Static Hang

A. In an 18 min Window:
Five Sets of:
2 Back Squat @ 80+%
+
5 Broad Jumps
*Includes Warm Up Time

B. Three Rounds for Time:
21 Thrusters (96/65lbs)
21 Pull-Ups
*12 min TIME CAP

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) DB Burpee DL's
3) Down Ups
4) Row
5) Plank Hold

Warm Up

200m Run

Followed by...

Tabata x 6

1) Down Ups

2) Plate G2O

3) Inchworm

+

Dive Bomber Push-Up

A. "Baby Brooks"

In a 30 min Window:

In teams of 2...

"Tag Style"

200m Run

50m Farmers Carry

10 Down Ups

10 SL Sit-Ups

10 Step-Ups

10 Alt. DB Snatches

10 DB Deadlifts

10 DB Power Cleans

10 DB Thrusters

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squat
2) Hip Bridges
3) Plank to Pikes

A. "Tag"
In a 30 min Window:
800m Run (Buy-In)
(200m Intervals)
800m Farmers Carry
(50m intervals)
80 Single DB Step-Ups
80 Cals (MC)

4/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 PVC Pass Throughs
10 Banded Face Pulls
10 PVC BTN Presses
10 PVC Cuban Presses

A. In a 15 min Window:
For Total Reps:
Max Strict Press @ 75%
+
Max Push Press
-rest 2 min-
Repeat @ 65%
-rest 2 min-
Repeat @ 55%

B. Three Rounds for TIme:
400m Run
100ft OH Plate Carry (45/35lbs)
200ft Farmers Carry (24/16kg)
400m Run
*24 min TIME CAP

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Deficit Deadlift x 8
(on plate)
immediately into...
In a 6 min Window:
Deadlift x 8

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 KB Swings
8 KB Sumo DL
*Add two reps to all mvnts every round

C. "Pipeline"
*If time allows