6/16

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
50ft of...
High Knees
Butt Kickers
Walking Lunges
Death March

A. "Plyo Week 3"
Three Sets of:
25 Single Unders
+
30 Boxer Skips
Followed by...
Three Sets of:
10 Box Jump+Depth Drop
Followed by...
Three Sets of:
5 Box Jump+Depth Drop+Horizontal Takeoff

B. Six Sets of:
2 min on/1 min off
Max Cal Bike or Row
(6 scroes)
*Goal is consistent high output. HR should be 90+%. How fast can you go while also keeping your cals sustainable.

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Medball Plank
(up on hands)
3) PVC Pass Throughs

A. In a 6 min Window:
Strict Press x 5
*Build as comfortable
immediately into...
In a 6 min Window:
Push Press x 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
300 SU's
60 BW Step-Ups
30 Pull-Ups
60 Ab-Mat Sit-Ups
30 Push-Ups
*Split reps however you like

6/15

MONDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) Inchworm+Scap Push-Up
3) Med Ball Pec Squeeze Walk
4) Plank Shoulder Taps
5) KB Farmers Carry

A. In an 18 min Window:
Bench Press
3 @ 75%
2 @ 80-85%
1 @ 85+%
3 @ 80%
2 @ 85+%
1 @ 90+%
Max Reps @ 70%

B. 12 min AMRAP:
300ft Shuttle Run
10 Box Dips
10 HR Push-Ups
10 DB Floor Press (50/35lbs)
10 DB Burpee Deadlifts

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:
Banded Rom. DL x 5
immediately into...
In a 6 min Window:
Tempo Deadlifts x 5
@ 4 up/4 down

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

6/13

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) BW Walking Lunges
2) Down Ups
3) Air Squats
4) Hollow Hold

A. For Time:
In teams of 2...
1200m Run (Together)
Followed by...
150 Wall Balls (20/14lbs)
150 V-Ups
150 Russian KB Swings (24/16kg)
150 Box Jumps (24"/20")
*35 min TIME CAP

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 Double DB Step-Ups
10 Push-Ups
10 Cals (MC)
10 Box Jump Overs
10 Rot. Medball Slams
10 (Cals)

6/12

FRIDAY

HXBXplus

Warm Up
Three Sets of:
3 Spiderman Lunge to Rotation
(each side)
6 Scap Pull-Ups
12 Band Resisted Deadlifts

A. In a 20 min Window:
Three Sets of:
8-10 Rom DL @ 50-60% of 1RM DL
Followed by...
Three Sets of:
5 Deadlifts @ 65-75% of 1RM
*Includes Warm Up TIme

B. 10 min AMRAP:
20 Pull-Ups
20 DB Snatches
15 Pull-Ups
15 Alt. DB Snatches
10 Pull-Ups
10 Alt. DB Snatches

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
6 Plank Shoulder Taps
9 DB Rom. DL

A. In a 12 min Window:
Deadlifts x 8
Banded Hamstring Curl x 12
Jumping Lunges x 16

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

6/11

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Double KB OH Hold

A. EMOM x 15
1) 10 Ring Rows
2) 3-4 Wall Walks
3) :30 sec Hollow Hold
4) HS Walk Practice
5) HS Walk Practice
*Spend min 4 & 5 working on HS Walk

B. Every 3 min, for 6 Sets:
200m Run
in remaining time, AMRAP of:
10 Cal Row or Bike
10 Burpee Broad Jump
10 Cal Bike or Row
100ft KB Farmers Carry (30/24kg)
*go back to where you left off in AMRAP after each run/25ft incriments for Farmers Carry, each 25ft = 1 rep/one score of Rounds+Reps

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) Alt. DB Snatches (light)

A. In a 12 min Window:
Close Grip Bench Press x 8
BB Skull Crushers x 12
Hollow Hold/Rocks x :30 sec

B. "Tag"
In a 20 min Window:
10 DB Push Press
10 Burpees to Plate
15 Cals (MC)
10 Plate G2O
10 Med Ball Sit-ups
15 Cals (MC)

6/10

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
Couch Stretch x :20 sec (each)
Wall Sit x :40 sec
10 Alt. Cossack Squats
50ft Banded Monster Walk

A. In a 20 min Window:
Six Sets of:
2 Back Squats
+
Seated Box Jump x 2
1-2) 80-85%
3-4) 85-90%
5-6) 85+%
*2 Back Squats @ %'s below immediately into seated box jumps after each set of squats/clock includes warm up time

B. For Time:
3-6-9-12-9-6-3
Toes to Bar
Front Squats (155/105lbs)
*12 min TIME CAP

HXBX

Warm Up
Tabata x 4
1) High Knees
2) Butt Kickers
Followed by...
Tabata x 6
w/ mini-band
1) Squats
2) Alt. Glute Kickbacks
3) Hip Bridges

A. In a 12 min Window:
Bulg. Split Squats x 8 (each)
Banded Sissy Squats x 12
Banded Monster Walk x 50ft

B. "Level Up"
In an 18 min Window:
10 Cals (MC)
10 SA Alt. DB Hang C & J's
(5 each)
10 Box Jumps
*Add two reps to each mvnt every round

6/9

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Banded Pull-Aparts
5 Dive Bomber Push-Ups

A. In an 18 min Window:
Bench Press
3 @ 70%
2 @ 75-80%
1 @ 80-85%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
5 @ 65%
5 @ 70%
*Includes Warm Up Time

B. EMOM x 8
1) 250ft Shuttle Run
2) 10 DB Floor Press (50/35lbs)
3) 50 DU's
4) 5 Devils Press
immediately into...
Two Rounds for Time:
250ft Shuttle Run
10 DB Floor Press (50/35lbs)
50 DU's
5 Devil's Press

HXBX

Warm Up
Tabata x 10
1) Knee to Chest Stretch
2) Burpees
3) Inchworms
4) Scap Push-Ups
5) Superman Hold

A. In a 12 min Window:
Turkish Get-Ups x 8 (4 each)
BB Curls x 12 (from knees)
KB Gorilla Rows x 16
(8 each)

B. "King of the Hill"
In an 18 min Window:
8 DB Bent Over Row
12 DB Power Cleans
16 Ab-Mat Sit-Ups
200m Run

6/8

MONDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Sets of:
5 SA DB Deadlift (each)
10 Russian KB Swings

*Allow 6-7 min to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Squat Cleans
1-3) 1.1.1 @ 55-65%
4-6) 1.1 @ 65-70%
7-8) 1 @ 70-75%
immediately into...
EMOM x 4
8 Power Cleans @ 45-55%

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

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rev. Lunges
2) Air Squats
3) Kang Squats

A. In a 12 min Window:
Back Squats x 8
Banded DB Hip Bridges x 12
SL Plate Jumps x 16 (8 each)

B. "Tag"
In a 20 min Window:
6 DB Devil's Press
12 Wall Balls
6 Medball Squat Cleans
12 Alt. DB Snatches
6 Push-Ups
12 Cals (MC)

6/6

SATURDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Air Squats
10 Burpees

A. For Time:
In teams of 2...
100 Cal Bike
400m Row
80 Toes to Bar
400m Row
60 Alt. DB Hang Clean & Jerk
(50/35lbs)
400m Row
40 Single Arm DB Thrusters
400m Row
20 Synchro Burpees
*40 min TIME CAP
[split reps however you'd like besides synchro burpees]
[RETEST from 09/06/25]

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Hollow Hold
2) Inchworms
3) Cossack Squats

A. "Tag"
In a 35 minute Window:
90 Cals (MC)
80 KB Sumo DL
70 Air Squats
60 DB Floor Press
50 Box Jumps
40 Push-Ups
30 KB Russian Swings
20 Burpees
100m Run

6/5

FRIDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pikes
3) Broad Jumps
immediately into...
Tabata x 6
w/ an empty BB...
1) GM's
2) Clean & Jerk
3) Power Snatch

*Allow 6 min to Warm Up Part A

A. 0:00-10:00...
"Grace"
For Time:
30 Clean & Jerks (135/95lbs)
when the clock hits 10:01...
"Isabel"
For Time:
30 Snatches (135/95lbs)

B. With remaining time...
Open Gymnastics Practice

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Air Squats
3) SL HIp Bridges
(left)
4) SL Hip Bridges
(right)

A. EMOM x 12
:35 on/:25 off
1) Seated Box Jumps
2) Banded Monster Walk
3) Curtsy Lunges
4) Sumo DL's

B. "King of the Hill"
In a 16 min Window:
8 Goblet Hold Squats
12 Alt. Curtsy Lunges
(6 each; goblet hold)
16 Cals (MC)

6/4

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an emty BB...
1) Push Jerk
2) Tall Jerk
3) Split Jerk

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Split Jerk
1-2) 1 @ 60%
3-4) 1 @ 65%
5-6) 1 @ 70%
*2 sec pause in receiving position

B. Every 4 min, for 5 Sets:
400m Run
immediately into...
AMRAP in remaining time:
15 Ab-Mat Sit-Ups
12 DB Deadlifts (50/35lbs)
9 DB Floor Press
6 Db Devils Press

HXBX

Warm Up
In a 4 min Window:
Med ball Activation
Med ball Thrusters
Burpee Broad Jumps

A. EMOM x 12
:35 on/:25 off
1) DB Chest Flys
2) Leg Pulses
3) Banded Tricep Ext.
4) Bicycles

B. "Tag"
In a 20 min Window:
200m Run
100 SU's
80 Wall Balls
60 Ab-Mat Sit-Ups
40 Box Jump Overs
20 Push-Ups

6/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
30 Single Unders
5 SA KB Presses (each)
5 KB Windmills (each)
5 Goblet Squats
5 Jumping Squats

A. 13 min AMRAP:
40 DU's
15 DB Thrusters (35/25lbs)
50ft DB Front Rack Walking Lunges


B. EMOM x 20
w pair of KB's...
1) :40 KB Front Rack Hold
2) 12 KB Front Squats
3) 12 Gorilla Rows (6 each arm)
4) 8 KB Hang Clean & Jerks
*Working with pair of KB's for all 4 mvnts

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Death March
3) BW Rev. Lunges
4) Wall Sit

A. In a 12 min Window:
Back Squat x 8
Bulg. Split Squat x 12
(6 each leg)
Deficit SL Rev. Lunge x 16
(8 each leg)
*Stand on plate and step back to floor for rev. lunge

B. "Partner Frenzy"
2:15 on/:45 off

1) Bike

2) AMRAP:
6 DB Burpee Step-Ups
12 Dballs over Shoulder

6/2

TUESDAY

HXBXplus

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

A. "Plyo Week 2"
Every 2 min, for 4 Sets:
10 SL Plate Hops (each)
+
Seated Broad Jump x 2
+
Tall Box Jumps x 4

B. "VO2 Max Week 2"
Five Sets of:
3 min Max Cal Bike or Row
-2 min rest between-
*Five total Scores of Cals

HXBX

Warm Up
Three Rounds of:
10 PVC Pass Throughs
5 Scap Psuh-Ups
:15 sec Hollow Hold
:15 sec Static Hang

A. In a 15 min Window:
10-9-8...1
Wide Grip Pull-Ups
(use assistance)
*5 Weighted Sit-Ups between

B. "King of the Hill"
In an 18 min Window:
20 Cals (MC)
5 DB/BB Clean & Jerk's
10 DB/BB Thrusters
15 Russian KB Swings

6/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Clean
3) Push Press

A. Three Sets of:
10-12 Rom. DL @ 40-50%
of 1RM DL
Banded Pallof Hold x :30 sec
(each side)

B. EMOM x 12
1) 12-16 Alt. DB Snatches (50/35lbs)
2) 12 Shoulder to OH (95/65lbs)
3) 12 Toes to Bar
4) 12/9 Cal Row
-2 min rest-
Two Rounds for Time:
12 Alt. DB Snatches (50/35lbs)
12 Shoulder to OH (95/65lbs)
12 Toes to Bar
12/9 Cal Row
*Record Time

HXBX

Warm Up
In a 5 min Window:
Couch Stretch
DB/KB Rom DL
Hollow Pulses
Superman Pulses

A. In a 16 min Window:
10-9-8...1
Deficit Deadlifts
*5 Dballs Bear Hug Squats

B. "Level Up"
In an 8 min Window:
200m Run
5 DB Deadlifts
8 Cal Bike
8 Goblet Squats
*Add two reps to all mvnts each round except run

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)