7/16

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10 SL Hip Bridges (each)
50ft Suitcase Carry (each)
10 Bird Dogs

A. In a 15 min Window:
Deficit Deadlifts
(2" deficit)
3 @ 65%
3 @ 70-75%
3 @ 75-80%

B. EMOM x 4
8 Deadlifts+4 Hang Power Cleans
immediately into...
EMOM x 4
4 Hang Power Cleans
+
4 Shoulder to OH
immediately into...
One Round for Time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to OH
*Rx loading is 155/105lbs
[Goal is keeping movements unbroken during EMOM's]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Arm Circles
2) Plank to Pike
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
immediately into...
Tabata x 6
1) Leg Pulses
2) Hollow Hold
3) Superman Hold

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

7/15

WEDNESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Sets of:
100ft Pec Squeeze Walk
10 HR Push-Ups
10 Banded Lat Pulldowns

A. In a 15 min Window:
Two Sets of:
10-12 Close Grip Bench Press
@ 60-65%
immediately into...
Two Sets of:
10-12 Bench Press @ 60-65%

B. 11 min AMRAP:
7 Lat. Burpees over Rower
11 Toes to Bar
15/12 Cal Row

C. CORE
*If time Allows

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB Bent Over Row
3) Banded Monster Walk
4) Empty BB GM's

B. "Point Break"
In a 16 min Window:
10 Single KB DL (each leg)
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min

7/14

TUESDAY

HXBXplus

Warm Up
Three Sets of:
5 Goblet Hold Kang Squats
10 Goblet Alt. Cossack Squats
10 Goblet Hold Good Mornings
50ft Lat. Banded Monster Walk
(25ft each)

A. In a 15 min Window:
Three Sets of:
8 Tempo Back Squats @ 55-60%
*2 sec pause at bottom

B. Four Rounds for Time:
30 Farmers Hold Rev. Lunges
(24/16kg)
6 Power Cleans @ 50% of 1RM

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(up on hands)
2) HR Push-Ups
3) Plank to Pikes

A. In a 12 min Window:
10-9-8...1
DB Bench Press (on bench)
*5 Banded Tricep Ext. between
immediately into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) SL Sit-Ups

B. "Tag"
In a 20 min Window:
6 DB Deadlifts
8 DB Push Press
10 DB Power Cleans
12 Wall Balls
200m Run

7/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
1 Turkish Get-Up (each arm)
3 KB Windmills (each arm)
50ft OH Carry (each arm)

A. "Option 1"
For Time:
250ft Handstand Walk
*6 min CAP
"Option 2"
EMOM x 6
2-4 Wall Walks

B. Four Rounds for Time:
400m Run
15 Med Ball Step-Overs
(24"/20"; 20/14lbs)
100ft OH Plate Walk (45/35lbs)
15 Med Ball Sit-Ups

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Kang Squats
7 Tempo Air Squats @ 42

A. In a 15 min Window:
5-4-3-2-1
Banded Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Banded Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Clusters (7 each arm)
16 Cals (MC)

7/11

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
[retest from 05/02/26]

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
*Split reps however you'd like

7/10

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Push Press
2) Push or Power Jerk
3) Split Jerk

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Split Jerks
1-4) 1.1 @ 65-75%
5-6) 1 @ 75-80%
7-8) 1 @ 80-85%

B. Two Set of:
4 min on/2 min off
AMRAP:
12-9-6
Pull-Ups
Bar Facing Burpees
Max Reps of OH Squats in remaining time
(95/65lbs)
*Two Scores of Max Reps of OH Squats
(12-9-6 is a buy-in)

HXBX

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

A. In a 12 min Window:
Banded BB Hip Thrusts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

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) Banded Monster Walk

7/9

THURSDAY

HXBXplus

Warm Up
Two Sets of:
25ft Banded Monster Walk
(forward & backward)
10 SL Hip Bridges (each)
10 Goblet Hold Kang Squats

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Squat Cleans
1-3) 1.1 @ 68-78% of 1RM
4-6) 1 @ 78-83%
7-8) 1 @ 83-88%

B. Four Sets for Time:
6 Power Cleans @ 50% of 1RM
20 KB Alt. Rev. Lunges
(24/16kg; Farmers Hold)
*14 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps

A. In an 8 min Window:
w/ Barbell...
1.5 rep Strict Press x 6
*one rep = halfway up, back down, full lock out
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)

7/8

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
:60 sec Bike or Row
3 Inchworms
6 Scap Push-Ups
9 Plank to Pikes

A. Every :90 sec, for 4 Sets:
(16 Intervals;24 minutes)
1) Bike or Row
2) HS Walk Practice
3) Bike or Row
4) 100ft Farmers Carry
+
100ft Front Rack Carry
(24/16kg)
*HS Walk mods = Wall Facing Walk Away/HS Hold/Wall Walks

B. Three Sets of:
10-12 Tempo DB Bench Press
@ 21X1
16-20 DB Death March (8-10 each leg)
10-12 SA DB Row (each arm)

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:
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Squat Jumps
*30 Cals at the top of every 6 min

7/7

TUESDAY

HXBXplus

Warm Up
One Set of:
3 min Bike or Row
300ft Shuttle Run

A. In a 12 min Window:
"Plyo Week 5"
Three Sets of:
10 SL Plate Hops (each)
Followed by...
Every :90 sec, for 4 Sets:
25 Lateral Side Shuffles
(set cones 15ft apart)
Followed by...
Two Sets of:
5 Consecutive Broad Jumps for max disance

B. Ten Sets of:
:30 on/:30 off
Max Cal Bike or Row
-rest 2 min-
Five Sets of:
:30 on/:30 off
Max Cal Bike or Row
-rest 1 min-
:30 Max Cal BIke or Row
(FULL SEND on this last one)

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) L-Sit Pulses

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

7/06

MONDAY

HXBXplus

Warm Up
Two Sets of:
50ft Suitcase KB Carry (each)
10 Deadbugs
5 Jefferson Curls
Followed by...
Two Rounds of:
10 Jumping Air Squats
5 Burpee Broad Jumps

A. In a 12-14 min Window:
Deficit Deadlift
(2" Deficit)
5 @ 60%
5 @ 65-70%
5 @ 70-75%
*Includes Warm Up Time

B. "DT Progression Week 1"
Five Rounds for Time:
12 Deadlifts (155/105lbs)
9 Hang Power Cleans
6 Shoulder to OH

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) Banded Back Squats
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) Air Squats
4) Row
5) BW Rev. Lunges

7/4

SATURDAY

HXBXplus

Warm Up
400m Medball Partner Run
Tabata x 8
1) Kang Squats
2) Med Ball Thrusters
3) Plank to Pike
4) Burpees

A. "Team 1776"
For Time:
In teams of 3...
Divide and Conquer 1776 reps

KB Swings (24/16kg)
Box Jumps (24"/20")
Air Squats
Burpees
Pull-Ups
Cal Row
Double Unders
Wall Balls (20/14lbs)
DB Push Press (45/35lbs)
*200 Rep Cap per movement
[9 x 200 = 1800]
*60 min TIME CAP

7/3

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
20 Plate Hops
10 Banded Face Pulls
10 Rev. Snow Angels
50ft SA OH Carry (each)

A. EMOM x 12
1) 2 Wall Walks
+
:15 sec Nose to Wall Hold
2) Double Under Practice
3) HS Walking Practice
4) Rope Climb Practice
*Allow :10-:15 sec for transition time on stations 2-4

B. Four Rounds for Time:
75 Double Unders
5 Wall Walks
10 Strict Pull-Ups
5 Wall Walks
*22 min TIME CAP

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 12 min Window:
Zercher Squats x 8
Front Elev. Lunges x 10 (each)
Cursty Lunges x 12 (6 each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Glute Bridges
5) Lateral Lunges

7/2

THURSDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Wall Sit
10 Goblet Hold Alt. Cossack Squats
:30 sec Side Plank (each)

A. In a 16 min Window:
Four Sets of:
8 Tempo Back Squats
@ 55%
*2 sec pause at bottom of Squat

B. For Time:
18-15-12-9
Toes to Bar
Double KB Front Squats
(24/16kg)
*After each set of Front Squats, perform 30ft Farmers Hold Walking Lunges/15ft forward, 15ft back
16 min TIME CAP

HXBX

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

A. In a 10 min Window:
Three Sets (minimum):
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
6 DB Devils Press
*Add two DP's each round
-rest 3 min-
In an 8 min Window:
100m Run
6 Wall Balls
*Add two WB's each round

7/1

WEDNESDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Death March

A. Every 2 min, for 5 Sets:
(15 Intervals)
1:45 on/:15 off
1) Shuttle Run
2) Bike, Row, or Ski
3) Bike, Row, or Ski
*Goal is consistent sustainable pace for the entire workout

B. Three Sets of:
50ft SA Front Rack Carry (each)
12-15 BB Ab Rollouts
:60 sec Chinese Plank Hold

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ a light DB...
1) Rom. DL's
2) Alt. DB Snatches
3) Golbet Hold GM's

A. Every 2 min, for 5 Sets:
5-6 Burpee Box Jumps
8-12 DB Step Overs

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Dball Power Cleans
2) Plank Hold
4) Dball over the Shoulder
5) Wall Sit

6/30

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Two Sets of:
15 Banded GM's
10 SL Hip Bridges (each)
15 Banded Pull Throughs
10 Russian KB Swings

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Cleans
1-2) 1.1 @ 65-75%
3-4) 1 @ 75-80%
5-6) 1 @ 80-85%

B. Eight Rounds for Time:
10 Bar Facing Burpees
5 Power Cleans @ 50% of 1RM
*14 min TIME CAP

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:
SA DB Row x 8 (each)
BB Curls x 10 (narrow grip)
Banded Face Pulls x 12
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In a 16 min Window:
8 DB/BB Power Clean
16 SL Sit-Ups
8 DB/BB Shoulder to OH
16 Cals (MC)

6/29

MONDAY

HXBXplus

Warm Up
Two Sets of:
50ft Pec Squeeze Walk
3 KB Windmills (each)
6 PVC Pass Throughs
9 HR Push-Ups

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

B. Three Sets of:
3 min on/2 min off
AMRAP:
12 DB Shoulder to OH (50/35lbs)
15 Box Jump Overs (24"/20")
18 Pull-Ups
Max DB Step Overs
(50/35lbs; 245"/20")
*Reset each Set and record all 3 scores of Rounds+Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
w/ a mini-band...
1) Squats
2) Monster Walk
3) Glute Kickbacks (left)
4) Glute Kickbacks (right)

A. In a 12 min Window:
1.5 rep Back Squat x 6
Deficit Stiff-Legged DL x 8
DB Alt. Rev. Lunges x 10
(each leg; farmers hold)

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats

6/27

SATURDAY

HXBXplus

Warm Up

500m Run

Followed by...

Two Rounds of:

5 Cat Cows

10 Deadbugs

10 Goblet Hold Kang Squats

10 Russian KB Swings

A. Two Rounds For Time:

In teams of 2...

800m Run (together)

100 Wall Balls (20/14lbs)

60 Burpees

400m Run (together)

80 KB Swings (24/16kg)

60 DB Lunges

(Front Rack; 35/25lbs)

200m Run (together)

40 DB Thrusters (35/25lbs)

80 Sit-Ups

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 Hang Power Cleans
80 Medball Step-Overs
80 Med Ball Thrusters

6/26

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Push or Power Jerk
4) Split Jerk

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Split Jerks
1-4) 1.1 @ 60-70%
5-6) 1 @ 70-75%
7-8) 1 @ 75-80%
*2 sec pause in receiving position

B. For Time:
200m Run
25 DB Floor Press (50/35lbs)
250 Double Unders
25 DB Floor Press
200m Run

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 (12 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)

6/25

THURSDAY

HXBXplus

Warm Up
4 min Bike or Row
@ Ascending Effort

A. "Plyo Week 4"
In a 12 min Window:
Three Sets of:
20 Lat. Line Hops
(for speed)
Followed by...
Three Sets of:
10 Single Leg Line Hops
(forward/backward; each leg)
Followed by...
Three Sets of:
5 Weighted Box Jumps
(DB Farmers Hold)
*Box Height and weight is not as important as being explosive

B. "VO2 Max Week 4"
Four Sets of:
:90 on/:90 off
Max Cal Bike or Row
Followed by...
Four Sets of:
:60 on/:60 off
Max Cal Bike or Row
Followed by...
Four Sets of:
:30 on/:30 off
Max Cal Bike or Row
*Record all 12 Scores

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 SL V-Ups
10 Plate G2O
10 Plate Hops

6/24

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
:40 sec Plank Hold
50ft Suitcase Carry (each arm)
10 DB Death March
10 Deadbugs

A. In a 14 min Window:
Three Sets of:
6-8 Rom. DL @ 60-70% or 1RM
*Includes Warm Up Time

B. In a 22 min WIndow:
400m Farmers Carry (24/16kg)
*BUY-IN
in remaining time...
AMRAP:
50ft SA OH Walking Lunges
(24/16kg; Arm 1)
50ft SA OH Walking Lunges
(24/16kg; Arm 2)
10 Burpees
20 Russian KB Swings (24/16kg)
*25ft = 1 rep

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 3
Deadlift

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