5/30

SATURDAY

HXBXplus

Warm Up
500m Row
Followed by...
Three Rounds of:
5 Inchworms
10 Walking Lunges
10 Goblet Hold GM's

A. In a 30 min Window:

1) Max Cal Bike

2) One Round of:
21 Russian KB Swings
(24/16kg)
15 Ab-Mat Sit-Ups
9 Box Jumps (24"/20")
*Partners switch as partner is done with the one round. Record Max Cals on Bike at the end of the 30 minutes

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 DB Deadlifts
40 Medball Partner Sit-Ups
20 Pull-Ups

5/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Side Plank (each)
50ft Banded Monster Walk
10 Empty BB GM's

*Allow 8 min to Warm Up Part A

A. Every 2:30 min, for 5 Sets:
2 Back Squats @ 80+%
+
5 Broad Jumps

B. Every 4 min, for 4 Sets:
(16 Minute Window)
400m Run
AMRAP in remaining time...
1 Strict Pull-Up
3 Air Squats
2 Strict Pull-Ups
6 Air Squats
3 Strict Pull-Ups
9 Air Squats
etc.
*no rest between sets, pick up where you left off when you return from Run at the top of every 4 minutes on a continuous clock to 16 minutes

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) PVC Pass Throughs
2) HR Push-Ups
3) SL Sit-Ups

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 31X1
immediately into...
Every 2 min, for 3 Sets:
Bench Press x 10
(no tempo)

B. "Point Break"
In an 18 min Window:
6 Turkish Get-Ups (3 each)
12 Rot. Med Ball Slams
18 SA DB Hang C & J's (9 each)
*200m Run at the top of every 6 min

5/28

THURSDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) PVC Pass Throughs

A. In a 20 min Window:
Bench Press
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
6 @ 60-70%
6 @ 60-70%

B. Five Rounds for Time:
6 Deadlifts @ 75% of 1RM
12 DB Floor Press (50/35lbs)
*12 min TIME CAP

HXBX

Warm Up
4 min AMRAP:
3 Inchworms
6 Plank to Pikes
9 Air Squats
12 Hip Thrusts

A. In a 6 min Window:
Front Squat x 5
@ 31X1
In a 6 min Window:
Banded Hip Thrusts x 5
*2 sec hold at the top of each rep
Followed by...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) Bicycles

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 Goblet Squats
8 Single DB Step-Ups
*Add 2 reps each round

5/27

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Muscle Clean
2) Power Clean
3) Squat Clean

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Squat Cleans
1-3) 1.1.1 @ 50-60%
4-6) 1.1 @ 60-65%
7-8) 1 @ 65-70%
*All quick singles with no more than 4 seconds of rest between each rep

B. Four Rounds for Time:
50ft KB Walking Lunges
(Farmers Hold; 24/16kg)
15/12 Cal Bike

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Scap Push-Ups
3) Banded Pull-Aparts

A. In a 12 min Window:
Wide Grip Pull-Ups x 6
BB Bent Over Row x 8
(Supinated Grip)
DB Hammer Curls x 12

B. "Tag"
500 Single Unders
50 Wall Balls
40 KB Swings
30 Push-Ups
20 Burpee Box Jumps

5/26

TUESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
2 Inchworms
4 HR Push-Ups
6 Air Squats

A. "Full Body Hypertrophy"
EMOM x 32
1) :35 sec Wall Sit
2) 8-12 DB Push Press
(50/35lbs)
3) 10-12 Cal Bike
4) Rest
5) 8-12 Ring Rows
6) 8-12 DB Front Squats
(50/35lbs)
7) 8-12 Dball GM's
8) Rest

HXBX

Warm Up
Tabata x 8
1) Inchworms
2) Banded Squats
3) Death March
4) Cobra Pose

A. EMOM x 12
1) Banded Monster Walk
2) Ab-Mat Sit-Ups
3) Weighted Walking Lunges
4) SL V-Ups

B. 'King of the Hill"
In an 18 min Window:
10 Alt. DB Snatches
20 Cals (MC)
10 DB Deadlifts
20 Cals (MC)

5/25

MONDAY

MURPH

Warm Up
50ft of...
Running Warm Up
Followed by...
Tabata x 6
1) HR Push-Ups
2) Air Squats
3) Scap Pull-Ups

A. "Murph"
For Time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
*Scaling would include partitioning reps into smaller rounds like provided below
5 Rounds (20,/40,/60)
10 Rounds (10/20/30)
20 Rounds (5/10/15)

5/23

SATURDAY

HXBXplus

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

A. For Time:
In teams of 2...
400m Run (together)
100 Alt. DB Snatches (50/35lbs)
75 Push-Ups
400m Run (together)
100 DB Goblet Squats
50 Burpees
400m Run (together)
100 DB Hang Clean & Jerks
(2 DB's; 50/35lbs)
25 DB Burpee DL's
400m Run (together)
*40 min TIME CAP

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) 100m Run (not time)
2) Burpee Broad Jump
3) Medball Thrusters
4) Plate Jumps

A. "Tag"
In a 30 min Window:
100 Cals (MC)
80 Plate G2O
60 DB/BB Power Cleans
40 DB/BB OH Presses
20 Burpees Box Jumps

5/22

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) Plank Shoulder Taps
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Push Press
3) Power Jerk

A. In an 18 min Window:
Establish a 1RM...
Power Jerk

B. 9 min AMRAP:
12 DB Push Press (50.35lbs)
9 Toes to Bar
30 DU's

C. CORE
*Coaches Choice

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) KB Sumo DL
4) KB Alt. Cossack Squats

B. "King of the Hill"
In a 16 min Window:
200m Run
8 BB Deadlifts
12 Lat. Burpees over Bar
16 SA DB Push Press
(8 each arm)
20 Air Squats

5/21

THURSDAY

HXBXplus

Warm Up
:60 sec Bike/Row/Ski
Followed by:
50ft of...
High Knees
Butt Kickers
Death March
Walking Lunges
Bunny Hops

A. "Plyo Week 1"
Three Sets of:
20 Plate Hops (for speed)
Seated Box Jump x 5
Max Distance Broad Jump x 5

B. "VO2 Max Week 1"
Four Sets of:
4 min on/2 min off
Max Cals (MC)
*Row/Bike/Ski
[Record all 4 Calorie Counts]

HXBX

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

A. EMOM x 12
:35 on/:25 off
1) BB Bench Press
2) Flutter Kicks
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 DB/BB C & J's
10 Push-Ups
12 SL V-Ups
14 Cals (MC)

5/20

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Inchworms
10 Mountain Climbers
5 Scap Pull-Ups
10 Alt. Cossack Squats

A. Every 5 min, for 5 Sets:
14 Air Squats
7 Pull-Ups
12 Air Squats
6 Pull-Ups
10 Air Squats
5 Pull-Ups
400m Run or 500m Row
*Record all 5 times

B. "Hypertophy"
Three Sets of:
12 DB Bent Over Row
:30 sec Pallof Hold (each)
12 DB OH Tricep Ext.

HXBX

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

A. In a 12 min Window:
BB Hip Thrusts x 8
KB Walking Lunges x 16

B. "Level Up"
In an 18 min Window:
10 Single DB Step-Ups
10 Alt. DB Snatches
10 Cals (MC)
*Add 2 reps to each every round

5/19

TUESDAY

HXBXplus

Warm Up
Three Sets of:
100ft Double KB FR Carry
15 Sumo Banded GM's
10 SL Hip Bridges (each)
5 KB Windmills (each)

A. Four Sets of:
8 Rom. DL @ 45-55% of 1RM DL
:45 sec Plank Hold

B. Five Rounds for Time:
12 Deadlifts (115/85lbs)
9 OH Squats
6 Hang Power Snatches
*12 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) Bicycles
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 4 Sets:
(12 Intervals)
:90 on/:30 off
1) 200m Run
2) Row
3) Bike

5/18

MONDAY

HXBXplus

Warm Up
Two Sets of:
15 Banded Face Pulls
50ft SA OH Carry (each)
50ft Med Ball Pac Squeeze Walk

A. In a 20 min Window:
Bench Press
3 @ 65%
2 @ 70%
1@ 75%
3 @ 70%
2 @ 75%
1 @ 80%
8 @ 55-65%
8 @ 55-65%
*Includes Warm Up Time

B. Every 3 min, for 5 Sets:
10 Bar Facing Burpees
10 Thrusters (95/65lbs)
*Record all 5 times

HXBX

Warm Up
100m Run
Tabata x 6
1) Inchworms
2) Air Squats
3) Alt. DB Snatches (light)

A. In a 12 min Window:
Banded Back Squat x 6
Dball Power Cleans x 12

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 DB Burpee DL's
10 Squat Jumps
10 Russian KB Swings
200m Run

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